3 Simple Yoga Poses at Your Desk

These yoga poses can help to release stress, tension, and anxiety from your body; especially after long hours of sitting in front of the computer. You don’t require a big space to do the poses. You can do it from the comfort of your office chair, whenever your body needs it.


Forward Bend

Start by sitting tall on your chair. Place your feet flat on the ground, hands next to your body. Inhale, lengthen the spine. Exhale, bring your upper body forward. Let it fall through your thighs. If your hands can reach the floor, put them on the floor. Otherwise, place your hand at the opposite elbow. Let your head, neck, and arms hang. Feel the stretches on your lower back, upper back, shoulders, and neck. Stay in this pose for at least 5 deep breaths. When you are ready, lift your upper body up.

This pose can help to loosen up the tension on your lower back, open your upper back, and, as the head is lower than the hips, fresh blood flows to your heart, shoulders, arms, and head. After doing this pose, you will feel calm and relax.


Back Bend

Sit toward the middle of your chair. Feet are flat on the ground. Place your hands on the seat behind you. Elbow is pointing to the back of the chair. Inhale, lengthen your spine. Exhale, expand your chest. Bring the shoulders blade together. Arch your upper back. Look up to the ceiling. Stay in this pose for at least 5 deep breaths. When you are ready, bring your spine back to normal position.

This pose can improve your mood and bring self-esteem, as it stretches your neck and chest.


Spinal Twist

Sit toward the middle of your chair. Cross the right leg over the left leg. Bring the left forearm over the right knee. Hold the top right side of your chair with your right hand. Inhale, lengthen your spine. Exhale, gently twist your body to the right. Look over the right shoulder. Stay in this pose for at least 5 deep breaths. On every exhalation, twist a little bit deeper. When you are ready, come back to center. Do the other side.

Spinal twist is good to relieve lower back pain caused by too much sitting. It can also calm your mind and improve sluggish digestion.



200hr Weekday (Nov-Dec 2013)

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