Inhale as you lower into Chaturanga, hugging the elbows to the ribs as they reach the 90-degree angle. Place your hands roughly shoulder-width apart on the edge of a sturdy desk, then walk the feet backwards until your chest is a diagonal line to the floor. Working at a desk can build up tension in the fingers, hands and wrists, so these exercises should be done often throughout the day to increase the blood flow.īegin in a standing position for this pose. Switch the palms to face downward for a counter-stretch of the forearms. Gently apply a downward pressure on each palm to stretch the wrist on each side. Finally, place your arms in front of you, with your palms facing upwards. Follow this by quickly spreading the fingers and closing the fists, releasing excess tension. This is our favorite of the 10 desk yoga poses.īegin by extending your arms overhead and drawing 5-10 circles inwards and outwards with the wrists. It also harmonises the connection between the heart and mind, improving mental function. The standing seal pose stretches both the spine and legs, opening the shoulders. To release the pose, squeeze the shoulder blades together as you inhale back to an upright position.
Keep the legs and arms straight, holding the pose for 4-8 breaths. Squeeze the shoulder blades together and lift the gaze upwards before folding forward at the hips, bringing your arms in front of you. Inhale the arms behind you, interlacing the fingers together. This pose can help awaken the hamstring and glute muscles that become weakened over time from sitting in a desk chair.īegin this pose in a standing position, stepping your legs 3-4 feet apart. Sit back down slowly, again solely using your leg muscles without shifting the hips from side to side. Pressing down with your heels and using your legs and glutes only, make your way to standing. Seated pigeon pose helps us regain the balance we sometimes lose sitting in our desk chairs, whilst opening the hips and chest.īegin in a seated position with your feet flat on the floor and your knees at a 90-degree angle. When you feel a gentle to moderate stretch in the upper outer thigh, hold for 5-10 breaths. Remain in an upright position, keeping an even distribution on both seat bones.
Whilst seated, place one leg over the other at a 90-degree angle, flexing the foot so as not to place pressure on the knee. Repeat on the other side.Ĭrescent moon pose gives a deep stretch to your sides, lengthening your spine and allowing you to return to your work with better concentration.
Gently lean to one side for 2-3 deep breaths. 10 Desk Yoga Poses to tryīegin by lifting your arms overhead, connect the palms and stretch your fingers wide. Here’s our top 10 desk yoga poses to help you feel more relaxed. The strains of sitting in your office chair can lead to neck, shoulder and lower back pain through pressure on the lumbar spine, over-stretching of the mid and upper back, and shortening of the chest and hips. However, various yoga techniques can be used to help relieve these tensions and daily stresses that occur at our work stations. It doesn’t really come as a surprise to learn that spending 8+ hours per day sitting at a desk can be bad for our health, which is why we have created for you these 10 desk yoga poses.
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