Yoga in the office

Blog > Worklife, Tips & Tutorials Jan 23, 2017

3 super quick yoga tips

Do these yoga stretching poses to stretch your spine, arms and open your chest.

We all know that sitting at a desk all day is not good for our health. So instead of feeling fidgety with discomfort, try these simple yoga poses for a good stretch that will leave you energized. Not to mention your co-workers won’t freak out looking at you.

  1. Extend your arms up
    Sit with your legs together. Support the lower back on the chair. Align your knees over the ankles. Press with your sitting bones, lift your chest and bring the shoulder blades in. Extend the arms in front of you and interlace your fingers with the palms out. Then with inhalation stretch the arms overhead alongside your ears. Keep the arms straight. To change sides, bring your arms back, level with your shoulders. Change the interlock, so the opposite thumb is on top and repeat the pose.

    arm-stretch.jpg

  2. The cow face pose
    This pose with a peculiar name has a really great effect on arms, shoulders and thoracic spine. Sit with a straight back. Lift the right arm up and bend the elbow behind. The elbow should be pointing up to the ceiling and not resting on the head.
    Extend the left arm to the side. Turn the palm back, bend the elbow and bring the lower arm on the back. Clasp the fingers and pull. Left elbow is going down and the right – up. If you can’t catch the hands, then use a strap and pull it.
    After a few breaths, change the arms and repeat.

    DSC_0079.jpg

  3. Chair twist
    This is my favorite office yoga asana. It releases the tension in the back and neck and helps us recover from stress.
    Sit sideways in the chair facing the chair back. Keep your feet together. Knees are over the ankles. Be heavy on your sitting bones, so when you twist, the hips are not moving. With exhalation turn the trunk to the right, bringing the hands to the chair back. Inhale, draw the sides up. Exhale and turn. Hold the pose for several breaths before repeating on the other side.

    chair.jpg
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