Your back should be off the chair, and your spine should be straight, not curved. Sit at the front edge of your chair, placing your feet on the floor. Hold for 30 to 60 seconds, then switch sides.įeeling a little indigestion after that team lunch-and-learn? The fan pose offers a gentle belly stretch and also strengthens your immune system. As you do, fold forward from your hip joints as far as you comfortably can, remembering to keep a straight spine. Holding your left ankle with your right hand and placing your left hand on your left knee, release an exhale.
It feels especially great after a marathon work session where you looked up or walked around for hours! 🔊 Listen To Pose Instructionsīegin by resting your outer left ankle on your right thigh. This pose is ideal for stretching the deep muscles that surround your hip joints. Then, release and use your leg and abdominal muscles to pull you back up. If you can, rest your hands on the floor between your feet, but don’t sweat if you aren’t there yet!įind your sweet spot and hold the pose for 30 to 60 seconds. Hold this pose for a few seconds, then move your hands down your legs. A bend in the knees is a great way to modify the pose if needed. As you exhale, fold forward from the hips, being careful to keep your spine straight. Starting standing up, move your knees and feet a little wider than hip-distance apart. Repeat this motion two more times in the same direction, then reverse it.Ĭhances are, you’ve done some version of this yoga pose while looking for that pen or paper clip you dropped! Now, it’s time to learn the proper technique. Then, on the exhale, move them down and forward. Shoulder pain at work doesn’t have to be a given. Why not do a few simple rolls to wiggle back your range of motion? 🔊 Listen To Pose InstructionsĪs you inhale, draw your shoulders up toward your ears and bring them back down. Yet, did you realize your shoulders and chest also feel this stress? You know your back tenses, and your fingers feel strained after a day in front of the screen. Hold the pose on each side for up to 60 seconds, and then switch sides. Lengthen your spine with every inhale, allowing your body to stretch deeper into the pose. Sitting in an armless chair? Place your right hand on the seat, behind your pelvis, and place your left hand on your right thigh. As you inhale, lift your arms over your head and as you exhale, twist to your right, placing both hands on the right armrest for support. Start by sitting in your chair with your back against the backrest.
One of the best ways to practice yoga at your desk? Start with a simple seated twist. When you feel ready, you can begin the various poses. Notice how your upper abdomen and lower hips expand when you inhale and fall as you exhale. Trying your best to tune out the distractions around you, close your eyes, and establish smooth breathing from your diaphragm. If you can’t adjust your chair to get this pose right, prop a book under your hips or feet for proper alignment. Your knees should be even with your hip joints, and your feet should rest flat on the floor, directly under your knees. Sit at the front edge of your chair to create a straight line from your ears to your hips. Read Our Guide: Yoga Equipment For Beginnersīefore you enter into any of these yoga at work poses, take a few seconds to focus on your breath. What Yoga Equipment Do You Need To Get Started? Yoga at workhelps boost energy levels, and even reduce sickness absence (yay for healthier employees using less sick days)! Our highly-trained yoga instructors come to your office! The class will focus on countering the negative effects of stress, burnout, and prolonged desk sitting. Keep in mind: We always recommend starting out your office yoga path with a private yoga class at work. Best part? You don’t even need to change out of your work clothes! Today, we’re sharing eight yoga poses made for busy professionals looking to squeeze a little more out of their break time. Play your favorite yoga playlist in your earbuds and dive right in. It’s time to find your inner Zen, even with phones buzzing and fluorescent lights glaring overhead. When you’ve been sitting for too long, and you’re ready for a stretch break, there are plenty of moves you can do right where you are.įorget fancy equipment and complicated poses. Office yoga at work is an extremely beneficial way to improve your energy levels, relieve pain in that lower back or those sore shoulders. Your work desk holds your family photos, stacks of paperwork, and your mid-afternoon snack stash.ĭid you know it’s also a great spot to practice yoga at work?
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