Try Yoga Poses at Your Desk!

Sitting at a desk for hours causes aches and pains, especially in the upper back and neck area. Slumping over a computer puts stress on your body that accumulates overtime. Fortunately, there are a few simple moves you can do right at your desk to combat stress, while refreshing the body and mind. Incorporating yoga and stretches helps increase circulation and improve oxygen delivery to the brain to get those creative juices flowing. These short and easy exercises can be done at your desk in your work clothes. Keep in mind these stretches may not be appropriate if you have back or neck issues, so it is always a good idea to consult your healthcare provider or certified personal trainer for guidance prior.

Seated Neck Rolls

IMG_2822

  • Sit straight in your chair with your feet on the ground and place hands lightly on your thighs or desk.
  • Close your eyes and tuck chin to your chest slowly exhaling.
  • Inhaling lift head back to starting position.
  • Exhale and drop your right ear to your right shoulder. Inhale and return to starting position.
  • Exhale and drop your left ear to your left shoulder. Inhale and return to starting position.
  • Exhale and drop your head back, lifting your chin to the sky. Inhale and return to starting position. Repeat moves 3-5 times each direction.

Seated Cat and Cow pose

IMG_2820

  • Sit straight in your chair with your feet on the ground and place hands lightly on your thighs.
  • Roll your shoulder blades back and down with arms relaxes.
  • Pull your bellybutton in to your spine while engaging your core. Look down at your core.
  • Inhale and arch your back leading with the chest. Look up at the ceiling.
  • Exhale and repeat while tucking your head, shoulders will round. Repeat move 3-5 times.

Eagle Arms

IMG_2819

  • Sit straight in your chair with your feet on the ground.
  • Extend arms in front at a 90-degree angle with palms facing each other.
  • Place right arm under the left while pressing backs of palms together. (If your hands do not touch, it is ok. Go as far as you can.)
  • To make this a little more challenging, lift the arms slightly higher.
  • Hold the position for 5 breathes (inhale and exhale), while sitting straight. Lower arms slowly to come out of the pose. Repeat placing left arm under the right.

Seated Spinal Twist

IMG_2821

  • Sit straight in your chair with your feet on the ground.
  • Hold the back of the chair with both hands and twist your waist to the right. Turn head and look over your right shoulder. Hold for 3-5 breathes (inhale and exhale)
  • Return to starting position slowly. Repeat on left side.