Really anchor down through the knee and shoulder to create opposing forces and get your digestion moving-very helpful if you’ve been hitting the office snacks. Placing a block underneath the sacrum during bridge encourages your tired hip flexors to release. Use your breath to work into tight spaces. Instead of “pancaking” into this pose, mindfully stay in the space where you feel tension in the inner and/or outer hip. Slowly and carefully allow hips to lower down and forward to undo hours of sitting. Bonus points for binding arms behind your back, reaching the bind up and over to open through the chest (great for serial typists!).Ĭreate some cushion beneath your bottom knee so you can really feel the stretch in your front hip flexor. ![]() Hold each side for a minute or more Forward Fold (Bound)Īs you completely let go of your upper body and allow gravity to do its work in this standing forward fold, your lower back gets a yummy stretch. A standing balance pose is amazing after sitting all day, and finding a visual focal point is great after too much screen time. Imagine pressing the sole of the foot into the standing leg and the leg into the foot. Place the sole of the other foot against the inside of the thigh, calf or ankle. The best yoga poses for desk workers are:īring all your weight into one foot, and root down through the four corners of your foot on the floor. How to do desk yogaĭitch the desk chair and do your self some good with these yoga poses that are super beneficial for those who sit all day. If you’re like me and clock the hours in a seated position, you may feel tightness in your body, cranky hips and a sore lower back. We recommend meeting with your doctor to discuss any yoga for the office poses, or additional yoga practices, before beginning any physical regimen.Stretch out and restore with these simple poses.Īs a former yoga instructor and a current desk-dweller, I feel the difference in my body after sitting down for eight to nine hours per day. Whether you consider yourself a novice or expert yogi or are just looking for some extra comfort throughout your work day, incorporating any of these poses can help facilitate a more content office life. If you’re not quite ready to take the plunge from desk chair to yoga ball – no fear – adding in the option for even 20 to 30 minutes per day can have positive effects. These stability balls can help perk up your posture and better your balance. This “ Happy Hip” pose can be done in the comfort of your desk and only requires a mild stretch of the hips.įeeling extra optimistic about stretching and bettering your posture? Get yourself a yoga ball chair for the office. While more experienced yoga practitioners resort to “pigeon” or “happy baby” to help open their hip rotators, a seated version is much more practical for the office. Be sure to breathe while moving from cat to cow and lower and rise your gaze through each pose. The pose helps prevent back pain and aids in maintaining a healthy spine. Otherwise known as Chakravakasana to yogis, the Cat-Cow stretch is a yoga must and an easy chair pose. Whichever way this pose helps you, it’s quick and deep enough to bring your relief throughout the day. It’s even said that the seated twist can aid in digestive issues and rejuvenate abdominal organs. ![]() This humble pose can bring flexibility to your spine and back while even stretching out your shoulders. Simply hold the stretch for 15 to 30 seconds and repeat 2 to 4 times before conquering your next task. Simple wrist flexor and extensor stretches can help prevent against things like Carpal Tunnel and take less than 5 minutes. Stretching of any kind has been shown to have positive affects against muscle pain and strain. Whatever time or place, try incorporating these simple poses into your work day: Poses can be done at your desk or by finding a quite spot during your lunch break. The feeling of tight shoulders, stiff neck and tired wrists can all be relieved with some simple yoga poses. Subtle stretches and peaceful mind mediations transport you from a stressful office life to a sense of tranquility – right there in your little office area. Whether they’re practicing for health benefits, stress relief or overall enjoyment, stepping on a yoga mat has been proven to heal both body and mind.įor those who may not have time to visit a local yoga studio during the day, office yoga poses have become a growing trend in ergonomics and employee wellness. Across the country, 36.7 million Americans practice yoga each year.
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