Yoga Poses You Can Do When You Sit at a Desk All Day

Whether you’re at the office or home due to continuing Shelter in Place orders, you probably spend too much time sitting at your desk. It’s normal for an average workday, but it’s not normal for our bodies. Yoga can help you relieve stress and stretch the muscles that are sitting still at your desk. Here are a few yoga poses you can do right from your desk.

Neck Rolls

If you just need a quick stretch at your desk, start by rolling your neck side to side. Then roll it in a circular motion and touch your chin to your chest. If you want to stretch a little more, raise your arms over your head. Gently grasp your right wrist with your left hand and bend to the left, stretching your neck, arm, and wrist. Repeat on the other side.

Sitting Cat-Cow Stretches

The cat-cow movements are typically done on the floor, but you don’t have to get down on all fours for this version. Scoot your office chair from your desk and sit up straight. Then gently roll your entire body forward so your back is arched downward. Then gently roll up along your spine until your shoulders are back, and your chest is up.

Forward Bend

For this move, place your feet flat on the floor. Lace your fingers behind your back and lean forward until your chest meets your knees. Raise your arms up behind you as high as you can reach them without creating additional strain on your shoulders.

Seated Eagle

The Eagle, when performed on a yoga mat, can seem complicated but it’s a great way to stretch tired muscles when seated. Cross your right leg over your left leg and, if you can, wrap your right foot around your left calf. Hold your arms forward and cross your left arm over your right one so your palms touch. Lift your elbows but keep your shoulders back. Repeat on the other side.

Spinal Twist

Another great and easy stretch for sitting at your desk is the spinal twist. Side sideways in your chair and place your feet flat on the floor. Grasp the back of the chair with your hands and twist sideways at the base of your spine. Repeat by sitting in the other direction and twisting on the other side.

You can see these and more yoga poses for your desk here.

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