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6 Amazing Yoga Poses You Can Do At Your Desk…Right Now!

Seated Pigeon PoseStretches the hip and groin, and also opens up the low back. Assists with reducing and preventing low back pain.

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Instructions: 1.  Begin seated upright with both feet on the floor.

Slightly contract the abdominal muscles and relax the shoulders away from the ears.

2.  Place the right ankle on the left thigh, close to the knee.

3.  Seated upright, slowly and consciously breathe in and out (up to 5 breaths). You might notice the right knee relaxing toward the floor.

4.  Next, inhale to lengthen the torso, exhale to fold forward. Try not to round the spine.

5.  Repeat the breath pattern until to feel your desired stretch.

6.  Stay in the folded position up to 10 breath cycles.7.  To exit the pose, slowly sit upright. Release the

right foot to the floor. 8.  Repeat steps 1 – 7 using the left foot.

Seated Neck Tilt StretchAssists with preventing tension headaches. Enhances clarity and focus by quieting the mind.

Instructions: 1.  Sit upright with relaxed shoulders.2.  Tilt the right side of the head toward the right

shoulder. Feel the stretch on the left side of the neck.

3.  Hold for 3 to 5 breaths (Inhale for 4 seconds. Exhale for 4 seconds.) or until you feel a release of tension on the left side of the neck.

4.  Slightly move the chin toward the center of the chest.

5.  Hold again for 3 to 5 breaths.6.  Move the chin again, pausing to breathe, until the

chin reaches the center of the chest. 7.  Gently position the head upright, using the right

hand to assist. 8.  Tilt the left side of the head toward the left

shoulder.9.  Repeat steps 3 to 7. www.yogawithchi.com

Seated TwistImproves flexibility of the spine. Decreases stiffness and tension in the back. Improves circulation.

Instructions: 1.  Sit upright with both feet on the floor. Lightly engage

the abdominal muscles. Relax shoulders away from the ears.

2.  Place the right and left hands on the right armrest of the chair. If the chair does not have an armrest, place the hands on the right thigh.

3.  Inhale and lengthen the upper body, then exhale while rotating the chest to the right.

4.  Inhale again to lengthen. Exhale to twist a little deeper.5.  Move to a point that is comfortable. Ensure the knees

stay forward. Feel free to adjust the hands, moving them to the back of the chair in order to achieve the desired twist.

6.  To come out of the twist, first inhale, then exhale to reverse the twist, placing both hands on the thighs or on either armrest.

7.  Repeat steps 1 through 6 for the left side.

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Standing BackbendOpens up the chest and shoulders. Releases hip flexors. Improves flexibility in the spine.

Instructions: 1.  Stand upright with the feet hip width distance apart.

Ensure shoulders are relaxed away from the ears. 2.  Place both palms on the low back (finger tips pointing

toward the tailbone) for the purpose of keeping the hips forward.

3.  Inhale to lift the chest toward the ceiling, and exhale to move the torso backwards.

4.  Use the palms, on your low back, to keep the hips forward in order to prevent the “crunching in” sensation in the low back.

5.  Repeat step 3 until you achieve a comfortable position.6.  Allow the head and neck to release backwards.

However, if you have a sore neck or other symptoms, tuck the chin towards the chest.

7.  To exit the position, first inhale. Use your exhale to slowly as you ease your way upright.

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Assisted Forward FoldOpens the chest, shoulders, and rib cage. Opens up the lungs. Stretches the back of the legs, and relieves

tension in the hips and back.

Instructions: 1.  Standing behind the chair, begin with arms along

the side of the body. Ensure the shoulders are in a relaxed state, away from the ears.

2.  Place both hands on the chair. The hands are to be shoulder-width apart.

3.  Begin to walk backwards, hinging at the hips, until a 90-degree position is achieved (see photo). At this point you should start to feel a light stretch on the back of the legs.

4.  Engage the core and take a steady breath in. As you exhale lightly press the chest toward the floor. Anchor down with your feet as you press the tailbone away from the back of the chair.

5.  Hold the position for 3 to 5 breaths.6.  To exit the position walk the feet forward, toward

the back of the chair while using the hands to press yourself upright.

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Stand Up/Sit DownRemoves stiffness felt in the joints, from sitting. Eases tension in the low back and shoulders. Energizes the

body. Improves circulation and state of mind.

Instructions: 1.  Sit upright, core lightly engaged, with feet flat

on the ground.2.  Inhale to prepare.3.  Exhale and sit up. As an option, use your

hands by pressing down on your desk or arm rests to assist you as you sit up.

4.  Inhale to sit down. 5.  Repeat each round up to 10 times.

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