If you’re working a nine-to-five job at an office, it’s likely you’re sitting more than you should be. In fact, prolonged sitting can be detrimental to health and is even associated with increased risk of obesity, cardiovascular disease, diabetes and cancer.
Well, that’s no good. Luckily there are preventive measures you can take that will lessen the negative effects that sitting has on your health. Yoga, for example, is a great way to relax tight muscles and stay active throughout your day.
Performing yoga at your desk, or at the office, is easier than you think because you can use your office chair for many of the stretches. So, if you’re reading this at work and can’t make it to a YouGX yoga class, learn how to do these amazing office yoga poses. You’ll feel much better after squeezing in a few stretches throughout the day.
Office Yoga Pose 1: Standing crescent
Stand with your feet together, elongate your spine and keep your hands by your sides. This is mountain pose. From here, take a deep inhale and raise your arms out to your sides and up over your head, pressing your palms together. Shift your hips to the left and your arms to the right while arching your torso. Hold the pose for a few breaths and come back to center. Switch sides by shifting your hips to the right and your arms to the left.
Office Yoga Pose 2: Neck and shoulder release
Stand with your feet hip-distance apart and clasp your hands behind your lower back, bending your elbows. Breathe deeply. Straighten your arms and as your continue breathing, lift up your arms behind you gradually.
Office Yoga Pose 3: Chair raised hands pose
Take a seat in your chair and firmly plant your feet in front of you, slightly parted. On your inhale, raise your arms directly above your head. Push your shoulder blades away from your ears as your hands reach upward. Hold for several breaths.
Office Yoga Pose 4: Chair forward bend
On your exhale, bend forward over your legs with your hands touching the ground, if possible. Let your head hang heavy. After several breaths, transition back into the raised-hands pose and hold for a few breaths. Repeat this pattern several times as you move through your breaths.
Office Yoga Pose 5: Chair extended side angle
After your final forward bend, stay folded and bring your left fingertips to the ground on the outside of your right foot. Twist to the right and bring your right arm upward as you open up your chest. Hold for several breaths and repeat on the other side.
Office Yoga Pose 6: Bound angle pose
This pose opens up the hips gloriously, making it perfect for those who sit in chairs all day. Start by sitting on the ground with your legs straight out in front of you. Exhale and bend your knees until the soles of your feet are touching. Sit upright and breathe deeply. For an even deeper stretch, try to get your thigh bones as close to the floor as possible.