Do you need a quick yoga break while working from home?
I like to incorporate small yoga stretches in my daily routine to help relieve stress from sitting at a desk. I have complied a short yoga routine made up of 5 awesome asanas (yoga poses) to get your body stretching when you need it the most. Regular yoga can help reduce stress, clear the mind, and boost work productivity over time. When working at home, it is very important to balance self-care and exercise with a busy workload. These yoga poses can all be done using a chair, so there’s no excuse not to give it a try.
I hope they help you find some stress relief in your remote work environment. Namaste 😊 (Please consult with a medical professional if you have questions concerning specific medical concerns). Ohh and don’t forget to breathe!
Seated Forward Bend (Paschimottanasana):
Sit on the edge of your chair with your feet flat on the floor.
Slowly bend forward from the hips, reaching your hands towards your feet or the floor.
Hold for 10-20 seconds, breathing deeply, then sit back up.
Benefits: Provides a deep side stretch for the whole body, calms the nervous system, massages internal organs, and stretches the spine. (Benefits of Seated Forward Bend - World Peace Yoga School)
Seated Cat-Cow Stretch (Marjaryasana-Bitilasana):
Sit on the edge of your chair with your feet flat on the floor.
Place your hands on your knees.
Inhale, arch your back and look up (Cow Pose).
Exhale, round your back and tuck your chin to your chest (Cat Pose).
Repeat for 5-10 breaths.
Benefits: Stretches back and neck, open the chest and abdomen, and calms the mind. (Seated Cat Cow Pose)
Seated Spinal Twist (Ardha Matsyendrasana):
Sit tall in your chair with your feet flat on the floor.
Place your right hand on the back of the chair and your left hand on your right knee.
Twist your torso to the right, looking over your right shoulder.
Hold for 10-20 seconds, then switch sides.
Benefits: Aids in digestions, helps with lower back pain, helps spine flexibility, gives your internal organs a massage, and strengthens your core body. (Seated Spinal Twist Benefits and How To - Yoga Rove)
Eagle Arms (Garudasana Arms):
Sit with your feet flat on the floor.
Extend your arms out in front of you, then cross your right arm over your left.
Bend your elbows and try to bring your palms together.
Lift your elbows and stretch your fingers up.
Hold for 10-20 seconds, then switch sides.
Benefits: Relieves tension in neck and shoulders, helps improve your posture, encourages blood circulation, and strengthens back muscles. (Eagle Arms: How to Practice, Benefits, and 9 Pose Variations • Yoga Basics)
Chair Pigeon Pose (Eka Pada Rajakapotasana):
Sit tall in your chair with your feet flat on the floor.
Lift your right foot and place your ankle on your left knee.
Gently press down on your right knee, feeling a stretch in your hip.
Hold for 10-20 seconds, then switch sides.
Benefits: Hip open, relieves tension entire leg, helps to balance the body and your emotions (Chair Pigeon Pose (Chair Kapotasana) Benefits | Tummee.com)
These poses can help you stay flexible, reduce tension, and improve your overall well-being during the workday. Happy stretching! 🧘♂️If you found these poses helpful, please follow me on Instagram https://www.instagram.com/remotework_revive/
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