Yoga Poses You Can Do at Your Work Desk to Relieve Stress:
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1: Desk Yoga Seated Crescent Moon
Begin by lifting your arms overhead, connect the palms and stretch your fingers wide. Gently lean to one side for 2-3 deep breaths. Repeat on the other side.
Crescent moon pose gives a deep stretch to your sides, lengthening your spine and allowing you return to your work with better concentration.
2: Chair Pigeon
Whilst seated, place one leg over the other at a 90-degree angle, flexing the foot so as not to place pressure on the knee. Remain in an upright position, keeping an even distribution on both seat bones. When you feel a gentle to moderate stretch in the upper outer thigh, hold for 5-10 breaths. Repeat on the other side.
Seated pigeon pose helps us regain the balance we sometimes lose sitting in our desk chairs, whilst opening the hips and chest.
3: Sit and Stand Chair Pose
Begin in a seated position with your feet flat on the floor and your knees at a 90-degree angle. Pressing down with your heels and using your legs and glutes only, make your way to standing. Sit back down slowly, again solely using your leg muscles without shifting the hips from side to side. This pose can help awaken the hamstring and glute muscles that become weakened over time from sitting in a desk chair.
4: Desk Yoga Standing Seal Pose
Begin this pose in a standing position, stepping your legs 3-4 feet apart. Inhale the arms behind you, interlacing the fingers together. Squeeze the shoulder blades together and lift the gaze upwards before folding forward at the hips, bringing your arms in front of you. Keep the legs and arms straight, holding the pose for 4-8 breaths. To release the pose, squeeze the shoulder blades together as you inhale back to an upright position. Exhale to release the arms.
The standing seal pose stretches both the spine and legs, opening the shoulders. It also harmonizes the connection between the heart and mind, improving mental function. This is our favorite of the 10 desk yoga poses.
5: Desk Yoga Wrist and Finger Stretches
Begin by extending your arms overhead and drawing 5-10 circles inwards and outwards with the wrists. Follow this by quickly spreading the fingers and closing the fists, releasing excess tension. Finally, place your arms in front of you, with your palms facing upwards. Gently apply a downward pressure on each palm to stretch the wrist on each side. Switch the palms to face downward for a counter-stretch of the forearms. Hold each stretch for 5-10 breaths.
Working at a desk can build up tension in the fingers, hands and wrists, so these exercises should be done often throughout the day to increase the blood flow.
6: Desk Yoga Eagle Arms
Sit erect and place your arms at a 90-degree angle in front of you. Cross one arm over the other, interlocking them and placing your palms together. Lift your elbows and stretch your fingers upwards. Stay in this pose for 3-5 breaths before switching sides. You can add to the pose by crossing the legs and interlocking one foot behind the other.
Eagle pose is a good preventative for carpal tunnel syndrome. It also strengthens the triceps, back and shoulder muscles
7: Seated Twist
Whilst seated, place your hands on the arms of the back of your chair, gently twisting your chest and abdomen to one side. Hold for 4-5 breaths, before repeating on the other side.
Twists and great for detoxifying, lengthening the spine, and massaging your abdominals and obliques.