October 10, 2023
Feeling tense? Loosen up without leaving your desk with this handout adapted from our program De-stress At Your Desk. Download for a printable version of the worksheet and put it up in your workspace to remind you to de-stress.
SIMPLE DESK YOGA EXERCISES!
1. Arm Stretch
Benefits: Opens shoulders, stretches back
How to: Inhale, gently reach both arms up.
Focus: Breathe into the stretch in your arms and back. Exhale. Create length on the sides of your body starting from the neck down.
Breathe: In and out gently. Try this for 5-10 breaths. Keep your focus on breathing and stretching.
2. Neck Stretch
Benefits: Stretches neck while lengthening spine
How to: Sit up nice and tall. Place your right hand on your head as you gently pull your head toward the right.
Focus: Breathe into the stretch on the left side of your neck. Let the left shoulder gently drop away from your ear.
Breathe: In and out gently. Try for 5 breaths and repeat on the other side. When you are done, notice the length in your neck.
3. Forward Bend
Benefits: Soothes frontal lobe of the brain, releases back tension
How to: Slowly come into your forward bend. Keep arms up to get more of a shoulder stretch or fold them like a pillow for your head.
Focus: Inhale. Feel the breath in your body. Exhale. Sink a little deeper into your forward bend. Gentle tension only.
Breathe: In and out gently. Try this for 5-10 breaths. Slowly rise back up.
4. Pigeon Pose
Benefits: Opens up the hips and lower back
How to: While seated in your chair with both feet flat on the floor, cross your right leg over the left at a 90-degree angle. Stay here, or for more of a stretch, slowly start to come forward. Gentle tension only.
Focus: Inhale. Feel the stretch in your right hip. Exhale. Let your hip open up a little more as it slowly releases.
Breathe: In and out gently. Try this for 5-10 breaths, then switch sides.
5. Spinal Twist
Benefits: Releases back, opens the chest, increases oxygen to the body
How to: Sit up nice and tall. Place your right hand on your back. Place your left hand on your desk or bring it to your right arm rest to use for leverage. Slowly twist toward the right.
Focus: Inhale. Stretch your spine up to the ceiling.
Breathe: In and out gently. Try this for 5-10 breaths. Gentle tension only. Relax and repeat on the other side.
