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8 “Office Friendly” Yoga Poses

 

 

Sitting at your desk for hours on end throughout the week can place unnecessary stress on the lumbar spine and back, tighten the hips and chest, and produce poor circulation in your legs. Because of the significant connection between the body and mind, all of these physical issues can lead to a lack of concentration or “brain fog”, the thinning in brain regions linked to memory, and psychological stress (anxiety, depression, etc.).

 

Try these 8 simple yoga poses that you can perform at your desk to increase energy, clear your mind, and reduce physical discomfort:

 

 

Seated Side Stretch

 

Bring one hand across your body and grab the opposite side of your chair or thigh

 

Extend the opposite hand above your head, finding as much length as possible

 

Lean to the side, create a side body stretch as you reach

 

Tip: create space between your shoulders and ears, gaze up in the opposite direction that you are reaching, and keep your chest squared

 

Benefit: Brings balance to your entire body, lengthens the abdominal muscles and hips


 

 

Seated Easy Twist

 

Place one hand across your body (on the opposite thigh or the arm of your chair)

 

As you inhale find length in your spine, as you exhale twist your body

 

Keep both knees facing forward as you twist

 

Tip: Continue to lengthen your spine as you twist

 

Benefit: Promotes good posture and stimulates circulation

 

 

Wrist Stretch

 

Take your fingertips of one hand into the palm of your other hand

 

Extend that same arm forward at the height of your shoulder

 

Gently press your fingers down, towards your body, with the palm of the other hand

 

Benefit: Brings relief to your wrists, especially if you type or write all day

 


 

Seated Pigeon

 

While seated in your chair, cross one ankle over the other knee, creating a 90 degree angle

 

Keep the foot flexed to ensure there is not too much pressure on the knee

 

Benefit: Opens and loosens the hips, invites creativity and the birth of new ideas

 

 

Seated Cat Cow

 

 

Place your hands on your knees

 

As you inhale, arch your back and gave to the ceiling

 

As you exhale, connect your chin to your chest and press your back towards your chair

 

Benefit: Helps fluctuate the spine and energize your mind




 

Neck Stretch

 

Let one ear fall towards your shoulder

 

Continues to pull your shoulder away from your ear

 

Option to roll your neck in BOTH directions

 

Benefit: Releases tension in your neck from slouching or staring at your computer all day. Stretching your neck also positively effects your state of mind

 

 

Shoulder Opener

 

Place both elbows on your desk or chair

 

Press your chest down towards the floor so your elbows align with your shoulders

 

Benefit: Reduce joint discomfort and chronic muscle pain

 

 

 

 

 

Namaste

 

Bring your hands together in front of your heart

 

Close your eyes

 

Take 10 deep breaths

 

Benefit: Calms the nervous system and helps you connect with your breath

 

 

 

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