4 Yoga Stretches for at Your Desk
Did you know that desk workers are more at risk for back pain than manual or field workers? In a study done by Qi Spine, desk workers out number field workers in doctors offices 4 to 1. Sitting at a desk may not seem like work, but it can take a toll on your body! It’s so beneficial to stretch throughout the day, and we have 4 yoga poses you can do right at your desk!
Eagle Arms
Take a breath, plant your feet on the floor and sit up straight.
As you inhale, raise your arms to your sides.
Cross one arm over the other and give yourself a big hug on the shoulders. Your elbows should be stacked.
Bend your arms 90 degrees. This will put your hands in front of your face.
If you can, connect your palms. If they don’t reach, connect the backs of your hands.
Drop those shoulders. Press your palms together and very gently raise your fingertips higher.
Hold for five breaths (count them out) and switch sides.
Gentle Neck Stretch
Sit up straight, feet on the floor, and take a breath.
Interlace your fingers behind your lower back.
As you inhale, extend your arms behind your back.
Exhaling, move your knuckles to the left side of your torso. Take them as far to the side as feels comfortable.
Squeeze your left elbow in toward your body, and drop your head towards your left shoulder.
Neck stays long and your head stays centered (definitely don’t drop it back).
Stay there for five breaths (remember to count) and switch sides.
Seated Hip Opener
Sit tall, with both feet on the floor.
Now put your right ankle on top of your left knee. Flex your right foot as if you were pressing it firmly against a wall.
Before you move any farther, inhale and feel your spine lengthen.
As you exhale, fold forward from your hips with a straight back.
How far you move is up to you. Look for a stretching sensation—never pain.
Hold the pose for five breaths, then sit up straight and switch sides.
Seated Twist
Plant both feet on the floor as you sit up tall and inhale.
As you exhale, twist to the right.
Take hold of the chair’s armrest or chair back, being sure to keep both hips evenly grounded.
It helps to think about moving from your belly with a straight spine; avoid cranking on your shoulders/upper back.
Keep your knees even; neither should extend beyond the other.
When you’ve twisted as deeply as you can, turn your head to gaze over your right shoulder.
Stay in the twist for five more breaths, then come back to center and switch sides.
Any of these poses—whether you do just one or all four—will provide an energy boost and a tiny dose of tranquility in the midst of a desk bound day.
We offer multiple yoga classes, including evening flow yoga that’s perfect for the end of the work day! Head to our fitness classes page to learn more and register!