Struggling with long periods of sitting at work? Try these seated yoga poses, perfect for desk workers
A 2015 meta study, published in the Annals of Internal Medicine, found that even taking into account exercise, sitting for long periods was associated with increased risk of heart disease, type 2 diabetes and cancer. For those of you who, like around 80% of the workforce, spend most of your day on your backside, this is cause for concern.
However, just a few minutes of mobility exercise offers a solution by stretching tight muscles, improving posture, and increasing blood flow. Our express desk yoga programme promises to reduce stress, relieve tension and increase productivity without you even needing to leave your workspace.
SEATED CRESCENT MOON
Begin by lifting your arms overhead, connect the palms and interlock your fingers. Gently lean to one side keeping your opposite butt cheek on the chair, to feel a deep stretch in your side and lengthening of your spine. Hold for 5 breaths then repeat on the other side.
SEATED PIGEON
Whilst seated, place one foot onto the other thigh, both knees at a 90-degree angle. Keeping a long neck and shoulders relaxed, with both sitting bones in contact with the chair, take your chest forwards towards the lifted leg until you feel a stretch in your hip and lower spine. Hold for 5 breaths then repeat on the other side
HAND AND WRIST MOBILIZER
Extend your arms overhead and perform 5 circles inwards with the wrists then 5 circles outwards. Follow this by alternately spreading the fingers wide and clenching the fists. Next, place one arm out in front of you, palm facing upwards, use your other hand to pull the fingers down, then turn the hand over and pull the fingers upwards. Repeat on the other side, holding each stretch for 5 seconds.
TORSO TWIST
Whilst seated, place one hand on the outside of your opposite thigh and the other on the arm or back of the chair, using this to push against, gently twisting your chest to one side. Hold for 5 breaths then repeat on the other side.
NECK ROLLS
Let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Try to keep your shoulders relaxed and don’t hurry through any areas of tightness that you come across. Do 5 rolls and then switch direction
CAT COW
Bring both feet flat on the floor and place your hands on your knees. On an inhale, arch the back and look up toward the ceiling. On the exhale, round the spine and let your head drop forward. Repeat for 5 breaths.
SEATED FORWARD BEND
Push your chair back from your desk and place both feet flat on the floor. Interlace your fingers behind your back, straighten your arms as much as possible, drawing your hands down. Fold at the waist, lifting your hands behind you, up to the ceiling and rest your chest on your thighs, keeping your neck relaxed. Hold for 5 breaths, sit up, then repeat.
SEATED EAGLE
Cross your right leg over your left leg, if possible, wrap your right foot behind your left calf. Take your arms out to either side, parallel to the floor, then bring them forward, crossing your left arm over the right one and bring the palms as close to each other as possible. Hold for 5 breaths then repeat on the other leg, with the other rm on top.
DESTRESS POSE
Place your feet flat on the floor, knees bent with legs and buttocks relaxed and cross your arms on the desk. Lay your forehead onto your arms, close your eyes and breathe deeply. Try to focus on long, slow breaths, if other thoughts come into your mind, acknowledge them but then let them go and return to concentrating in your breath. Remain for 2-3mins.
