Yoga at Your Desk: How to Stretch Your Way Through the Day

Here are some ways you can stretch your way through the day.

Yoga at Your Desk: How to Stretch Your Way Through the Day

Working at a desk all day can have a terrible effect on your health. So how do you find a way to include exercise in your daily routine when you work from home or study at your desk for hours? Chair yoga. There are gentle postures and movements that you can do at your desk every day to improve your physical, mental, and emotional health. Here are some ways you can stretch your way through the day.

Studies have shown that the risk of health issues is 50% more prevalent in those who live sedentary lifestyles. A few problems from sitting all day include obesity, carpal tunnel syndrome, and pain in the lower back, shoulders, and neck. Doing some exercise every day will make a big difference in how you feel.  

Eagle arms

Eagle arms pose is something that you can do when you are sitting down at your desk. First, reach your arms out in front of you. Your arms should be straight and parallel to your shoulders. Then, bend your left arm so it’s at a 45-degree angle and bring the right arm underneath the left. Try to bring your palms together facing inward. Don’t worry if you can’t touch palms, you may have tight shoulders, to begin with, you might want to try bringing the outside of your forearm to touch the outside of your left forearm. Lift your elbows up and out and bring the elbows back down, repeat this five times and you will feel a release of tension in the shoulders, neck, and upper back.

Wrist and finger stretch

Wrist and finger stretches are also an important part of chair yoga. We spend a lot of time using keyboards and this can build up tension in the hands and wrists, this one can be done throughout the day to increase blood flow. Begin by extending your arms overhead and turn your wrist in a circular motion inward and outwards with the wrists. Then spread the fingers wide and close the fists, releasing the tension. Then, apply downward pressure on each palm and stretch the wrist on each side. Next, switch the psalm to face downward for a counter-stretch of the forearms. Make sure you do each stretch for 10 breaths and feel relaxed knowing you are taking good care of your wrists and fingers.

Seated crescent moon

Another seated posture you can do at your desk is the Seated Crescent Moon pose. Start by lifting your arms above your head, put your palms together and stretch your fingers wide. Lean to one side and do three deep breaths and then repeat on the other side. This pose is a deep stretch that will help you feel invigorated and refreshed.

Upward dog

This pose can easily be done at your desk. Begin with the Chaturanga posture, place your hands shoulder-width apart on the edge of your desk and walk your feet backward until your chest is diagonal to the floor. Make sure your desk is sturdy enough to do this. Inhale as you lower down, hugging the elbows into your ribs. When you reach a 90-degree angle, exhale and press back up to your starting position. To do the Upward Dog, it is the opposite of the Chaturanga. Keep your arms straight and lean your hips towards the desk, opening your chest up and keeping your legs engaged to avoid the lower back from sinking. Do this pose for 10 breaths and over time this pose will lengthen the spine and improve your posture.

Restorative pose

It’s important to rest your mind throughout the day. The Restorative Pose is easy. You begin by placing your feet flat on the floor, then you cross your arms and lay your forehead onto your arms and breathe deeply. Allow yourself to unwind and let go of any anxiety, stress, or tension. You may want to close your eyes and be in the moment, then you can continue your workday with newfound energy.


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