Spending hours sitting at your work space can be bad for your health, which is why YourFreeYoga.com have created these quick and gentle desk yoga poses just for you.
We hope these Yoga will help you feel more relaxed in your neck, shoulder, back and hips.
1: Arrive
Begin by removing your shoes, switching your phone to silent and sitting upright in your chair, if you can close your eyes. Bring your attention to your breathing and begin to slow down and deepen your breath. Counting 4 seconds as you breath is and up to 6 seconds as you breath out. Continue for 1 minute
2: Wrists
Begin by extending your arms in front of you and drawing 5-10 circles with your fingers inwards and outwards with the wrists, continue for 5-10 breaths in each direction.
3: Sides
Begin by lifting your arms overhead, connect the palms and stretch your touching fingers wide. Gently lean to your left until your fingers are pointing to 11 o’clock and take 3 deep breaths, making sure both hips are firmly pressed into your chair. Repeat on the other side with your fingers pointing to 1 o’clock.
4: Lower Back
Whilst seated, place your left hand on your right knee and your right hand towards the back of your chair, gently straighten your back and raise your chest whilst twisting to the right. Hold for 5 breaths, before repeating on the other side.
5: Hips
Whilst seated, place one ankle on the other knee, flexing the raised foot so as not to place pressure on the knee. Lean forward with a straight back and chin up to allow your elbows to rest on your folded leg. Relax your chin and hold for 5 breaths. Repeat on the other side.
6: Thighs
Begin in a seated position with your feet flat on the floor and your knees at a 90-degree angle and your arms out in front of you. Pressing down into your feet 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. Repeat 2 or 3 times maintaining regular and slow deep breaths.
8: Restore
With all the daily stresses that life offers, it’s important to rest your body and mind before leaving Yoga. Place your feet flat on the floor and cross your arms onto your desk. Lay your forehead head onto your arms and focus your mind on breathing for up to 5 minutes. Allowing yourself to unwind means you can continue your workday with a newfound energy.
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