Fish has been taken over by yogis! And this little yogi couldn’t be more proud of her fellow deep breathing fish fam.
Sitting at your desk for 8+ hours a day causes unnecessary strain on your lumbar spine, overstretches your mid and upper back, and caves in your chest, shoulders, and hips. This isn’t good for anyone’s health. It’s specifically troublesome for people already suffering from back problems or spine conditions. When trying to live with spine problems, it can be difficult to sit at a desk all day, especially if that causes pain. You could spend money on a standing desk. Or, you may try yoga!
It may be tough to get to a yoga class after a long grueling day at the office. Have no fear! I’m here to help bring that stress-relieving breath to your desk! Check out this simple office yoga sequence.
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Seated Crescent Moon Pose
Credit: Yoga Destiny
You know how you keep hunching over your computer and then your back hurts? Yeah, not good. Crescent Moon pose stretches your side body, elongates your spine and helps that yummy deep breath.
Lift your arms overhead and stretch your fingers wide. Lean to the right, taking 2 to 3 deep breaths. Repeat on the left side for another 2 to 3 deep breaths.
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Wrist and Finger Stretches
Credit: Fit Day
Wrists need love, too! Try these stretches every 3-4 hours.
Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists. Then, spread the fingers and close the fists, repeat 5 to 10 times. Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counterstretch the wrist and the forearm. Alternatively, you may stretch each arm out and bend the wrist inward then outward, counterstretching with your other hand. Hold each side 5 to 10 breaths.
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Chair Pigeon Pose
Credit: Christie Pitko
FYI I’m doing this right now. At first, it felt awkward and uncomfortable. Now, this is how I sit at my desk and guess what, it works. My spine is straight, my wrists don’t hurt and my hips are feeling the love.
While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed. Maintain equal weight distributed between the sitting bones while staying in an upright seated position. You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.
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Sit and Stand Chair Pose
Credit: She Knows
Give those hips some extra love and movement with this simple stretch.
Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing. From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.
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Desk Plank Pose
Credit: Chris Watts
DISCLAIMER: Desk needs to be secure in order to perform this move.
Place your hands shoulder width distance or wider at the desk edge. Step your feet back until your feet are directly under your hips as you create a pleasant feeling
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Desk Upward Dog Pose
Credit: Women World
And finally, let’s open your chest and shoulders because they need a little extra love since I know you’re still hunching over your computer.
Set up the same way here as you did for Plank Pose above. With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs. Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back. Hold 5 to 10 breaths.
