10 Yoga Poses You Can Do at Your Office Desk
Not everyone has free time to dedicate to yoga as a primary activity. Fortunately, there are many yoga poses that can be done while sitting in an office.
Yoga can be traced back to thousands of years ago. It originated in India, combining mental and physical health with spirituality, consisting of over 300 poses and different forms (such as hot yoga, yin yoga, etc.).
Despite yoga's existence over the past 5,000 years, it has become increasingly important in North America in the last 20 years and is a key source for daily practice of the mind-body connection. It can teach breathing, meditation and stretching, while also strengthening the muscles. In fact, the benefits of yoga can help everyone throughout the day, including at work. While it might be difficult to do downward-facing dog in the middle of a workday, we've found that anyone can do 10 yoga poses on an office chair.
Curved Arms
Yoga practitioners often practice 'Curved Arms' when in the 'Eagle' pose; however, it can be done in many positions while breathing and maintaining balance.
Sitting on a Chair
Chair Twist stretches the spine, shoulders and chest, and maintains balance when standing. However, the same effect can be achieved while sitting on it.
Chair Pose
Chair Pose (Utkatasana) may seem silly to do, but it can be a little different. It can be considered an enhancer for the hips and thighs.
Hand Wrist and Finger Stretch
Regardless of whether you are typing all day, texting on your phone or writing a lot of notes, these fingers and wrists will certainly get tired. But don't worry, there's a refreshing yoga pose that can help these bones.
Reverse Prayer Pose
Reverse Prayer Pose may be tricky for some people depending on their back and shoulder flexibility (and the openness of their chest).
Pigeon Pose
Pigeon Pose (Eka Pada Rajakapotasana) is usually done on a mat, but don't let the pose trick you, it can also be done in a chair. Sitting upright in a chair, with feet flat on the floor, with one leg crossed over the knee of the other. When you get more comfortable in this position, keep your feet bent and take a deep breath. After about 30 seconds to one minute, switch legs. This will relieve tension in your lower back and hips.
Desk Planks
If you want to take a break from your chair but don't want to do a full workout, you can always try Desk Planks. It can be placed on the floor, but you can place your forearms well on the desk while retracting your legs to a distance from your hips. Maintain the pose for a few seconds, keeping your core and back straight. If your forearms bother you, you can straighten your arms and hold the desk with your hands in the same pose.
Seated Tadasana
Seated Tadasana is good for your joints, doesn't require much movement (but you'll feel the benefits). Sitting upright, with arms raised overhead, slightly in front of you. Keep your core engaged and separate your fingers to make your thumb point towards you. Make sure your head is good, supported and aligned with your shoulders, so that you can stand out from the simple pose. Hold your breath and then breathe out.
Open Shoulder Stand
Our shoulders tend to become stiff throughout the day, which then affects our back and neck. To avoid this, step out of the chair, keeping one arm from the desk. Place your hands on the desk and lower your torso to the side in a square. This opens the chest, keeping the shoulders firm.
Pigeon Pose30
Desk Planks
TADASANA
Tadasana
