It’s okay to have the knees bent if you need to… the focus is on straightening the back. Practice:īring hands shoulder width distance to the edge of your desk, your chair back or the wall and walk your feet away until your back can straighten and your biceps are by your ears. Benefits:ĭownward dog stretches the muscles of the shoulders, the side body and the muscles of the back body. Downward dog at your desk, chair or wall. Inhale and lengthen your spine long and exhale hinge forward from your hips and bring your belly to your thighs. Sit forward on the front edge of your chair, knees bent, feet planted hips width apart. In your seated forward fold you have an opportunity to release the muscles of your back. Easy Office Yoga for Your Lower Back: Seated Forward Fold Benefits: Hold for 10 breaths and then switch sides. If this feels okay you can use the right hand to gently press the right knee down while tilting the pelvis slightly forward. To start cross your right ankle with foot flexed over your left thigh. You want your sit bones (the bony protuberances that you sit on) at the bottom of your pelvis to be almost to the edge of your chair. Sit forward on the front portion of your chair. This seated figure 4 stretch is the perfect stretch for the piriformis. Tight hips can contribute to lower back pain. Easy Office Yoga Exercise for Your Hips and Lower Back: Seated Figure 4 Benefits: Hold for 5-7 breaths and then repeat on the opposite side. Inhale to lengthen your spine and sit a little taller and exhale to twist. Bring your left hand to the outer edge of your right thigh and your right hand to the outer edge of your chair (on the right side) or to the back of the chair (see photo). Sit tall in your chair with both feet firmly planted on the ground and hips width apart. Gentle twists are also beneficial for our intervertebral discs.
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Twists also stimulate our parasympathetic nervous system, so they are calming in nature. Twists massage and tone our abdominal organs and release tension in our lower backs. Easy Office Yoga for Your Spine: Seated Twist Benefits: Repeat 5-10 times connecting breath with movement. On your exhale breath begin by tilting the pelvis back, pulling your navel to spine and drawing chin to chest as your round your back. On your inhale breath you will tilt your pelvis forward and lift your chest and your gaze up to the ceiling to arch your back and backbend your spine. For this exercise you will coordinate breath with movement. Sit forward on the front edge of your chair and bring your hands to your thighs. Cat-cow can even help relieve tension headaches. Seated cat-cow is a backbending and rounding motion and help relieve tension and tightness in the back, shoulders, neck and hips. This movement is so simple and so overlooked. Easy Office Yoga for Your Back & Shoulders: Seated Cat-Cow Benefits: There are plenty of opportunities to work these easy office yoga into your work routine that won’t make your coworkers weirded out (too much), but really… who cares? Here are 7 easy office yoga exercises you can do to reduce stress and tension, to improve your mood, and boost your circulation. When I’m limited for time I will pick just a couple of these simple yoga exercises… and sometimes I will add in a low lunge to stretch out my ridiculously tight hip flexors. I am fortunate that I work from home so I can get up and stretch, go for a walk or do some sun salutations pretty easily, but that’s not always the case. I try to be super mindful about my posture, but I find myself starting to slump, or lean on an elbow or jutting my head forward… I’m seriously probably doing a combination of these three right now.ugh. There is always at least one pet in my office and today there were three.
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Please don’t mind the cat butt or the melting dog face. When I feel tension and tightness creeping in or my posture disintegrating I work a few of these postures into my breaks. Within the past year or two my business has grown a lot and I am spending more and more time on my computer, so I welcome you to my office. But don’t worry, no experience is required. Hey yogis and workaholics and workaholic yogis… this blog post about easy office yoga is for you.