Stay for 5-10 breaths, then do the other side, or move into the deeper variation of the pose (below).Make sure your knees are comfortable, and use your breath to create depth.Choose how deeply you wish to move into the pose - you want to feel a stretch in your right outer hip and glute, but you never want to feel any pain! Take a breath in to lengthen your spine, then start to fold forward as you exhale.Flex your right foot and press the inner border of your foot away from the body (taking the creases out of your inner ankle).With your left foot on the ground, place your right ankle on top of your left knee.Stay for 10 breaths, then come back to center to do the opposite side.Keep the neck long and, if you're comfortable, move your head side to side to get deeper into the tight parts of your neck.Squeeze the outer elbow in toward your body, and then softly relax your head toward your right shoulder.As you exhale, move your knuckles over toward the right side of your torso, wiggling them as far to the side as you comfortably can.Interlace your fingers behind your lower back and, on an inhale, gently extend the arms back behind you.Pause with a neutral spine for a few breaths, and then twist toward the other side.Stay for 5-10 breaths, then gently untwist.Keep your hips neutral and your SIT bones evenly grounded without allowing one of your knees to poke out in front of the other.Pause at a depth of your twist where you can still keep your breath deep and full, and gaze over your right shoulder.Lengthen up through the crown of your head with every inhale, and twist slightly deeper with every exhale.Softly grab ahold of the chair’s armrest (or your outer thigh) and the back of the chair,.Exhale and twist gently toward the right side.Sitting up tall, ground down through the soles of your feet and inhale to lengthen your spine.Stay for 10 slow, deep breaths, then switch sides.Feel this stretch on your upper back, shoulders and the sides of the neck.Relax your shoulders, create space for the neck, and gently lift the fingertips a little bit higher toward the sky while pressing the two palms toward each other.Connect the palms of your hands together (or the tops of your hands together, if the palms are hard to reach) in front of your face.Exhale and cross one arm over the other, giving yourself a big hug with the elbows stacked.Inhale and extend your arms out to the sides.Come to a comfortable position sitting on the edge of your chair with your feet flat on the ground.This sequence below is designed to create space in the neck, shoulders, hips and hamstrings - all without breaking a sweat! You can do these exercises in your office clothes, but take off your high heels and any tight jacket that might decrease your range of motion, if you can. Try it out in front of your computer or wherever you find yourself sitting down! Bonus if you can do it once every hour or two throughout the day. It includes stretches and poses you can do sitting in a simple office chair - no yoga mat or stretchy pants required - to help both your mind and body feel their best throughout the day. I've created the perfect yoga sequence below for a long day at the office. If you’re stuck with a regular desk and chair, there’s still hope. Office changes that can make a big difference are working at a standing desk, raising your computer to be eye-level with hands at elbow level, or using an exercise ball as a chair to strengthen your core (which alleviates back pain)! Thanks to yoga, this is totally preventable! We all know that sitting for long stretches of time can wreak havoc on our health (sitting too much has been related to both high blood pressure and obesity, among other health risks nobody wants).īut if you lead an overall healthy lifestyle, your main problem could be the fact that too much typing on the computer makes your upper back, neck and shoulders tight. What’s a yoga girl to do? Solution: office yoga! When I finally realize how long it’s been since I’ve stood up, my upper body is super tight and my mind is exhausted the rest of the day.
I do try to change things up as much as I can when I'm working to give my body a break luckily I have 3 dogs and a toddler to remind me to get up and move often.īut even with a toddler, 3 dogs, and my office being at Island Yoga or at home, I can still get wrapped up in computer work for hours on end. Like many of you, I spend lots of time sitting in front of a computer. I admit, I’ve been that person more times than I could count! There’s no shame in practicing your handstands in the middle of the grocery store - or is that just me? When your job makes you sit for long hours, and there’s no space for a yoga mat at your desk.what’s a yogi to do? Try my 5 favorite (and discrete) office yoga poses.
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