Three Great Yoga Stretches for the Office

Do you spend the majority of your day sitting at a desk? If so, here are three great stretches that can be done as often as you'd like to alleviate fatigue throughout the day. Benefits: energy boost, clarity, reduce stiffness and pain, flexibility.

1.    Eagle pose in chair (photo 1). Because Eagle Pose is a semi-challenging pose, you will want to begin by taking a few minutes to warm up your muscles. For your shoulders - roll them up, back and down both frontwards and backwards, then draw them forward and squeeze them back a few times. Draw them up and down to and from your ears (this should feel good after a couple of hours of chair sitting). Slide to the edge of your chair (bonus - this also engages your core) and circle your hips in both directions a couple of times. On to the Eagle Pose: note that while in this pose, your arms and legs are wrapped together (photo 1). At the edge of your chair sitting tall, core engaged, you want to cross your left foot over the top of your right, one knee on top of the other - if you are unable to cross your knees, simply cross your ankles. If your legs are crossed, see if you can wrap your left leg around the right (think pretzel). Now, bring the elbows together and wrap the right outer elbow over the left inner elbow, snaking the arms around one another (please be gentle and listen to your body's limit). See if you can form prayer hands. If you are unable to wrap, simple criss-cross your hands to each shoulder. Allow yourself to breathe deeply, equalizing your inhales and exhales. Benefits: creates space between the shoulder blades, which opens shoulder joints, opens hips and IT band, increases circulation, improved digestion and focus.

2.    Hip stretch (photo 2): You can do this move under your desk if there's enough room. While seated, cross one ankle over the knee of the other leg. Gently press down on the crossed leg until you feel a stretch in your glute and hip. You can also lean forward slightly to deepen the stretch. Hold for 10-30 seconds and repeat on the other side. Do not rock or bounce and if you feel pain, stop. Benefits: relief to the hamstrings and hip flexors, relieves stress in back and leg muscles.

3.    Seated spinal twist (photo 3): Sit tall in your chair, both feet flat on the floor. While holding the back of the chair, twist. Make sure your hips are square and your chest is tall. Take a few good breaths, holding for 10-30 seconds, return to center, and repeat on other side. Benefits: Stretches the spine, shoulders, and hips, massages the abdominal organs, relieves lower backache, neck pain, and sciatica, helps relieve stress, improves digestion, helps with carpal tunnel syndrome.

We'd love to hear from you if you've tried these poses!

Until next time,

Namaste