15-Minute Yoga Flow to Undo the Damage of Your Desk Job
Long days at your desk can take their toll on your body, and even a few hours at the office can leave you feeling stiff and sore. If you want to counteract the negative effects of sitting in front of your computer all day, this 15-minute yoga flow can help you undo some of the damage caused by the repetitive motions of working at your desk. These poses stretch and elongate tight muscles, improve mobility, and reduce aches and pains associated with sitting all day long. No yoga mat required—just find an open space where you can spread out comfortably and get ready to relieve your desk day stress!
Standing Forward Fold
This is a gentle opener that works your entire back and even stretches out your fingers. The key is not to force yourself into position; instead, focus on stretching only as far as you can while still being comfortable. With practice, you’ll be able to touch your toes.
Chair Pose + Vinyasa
Warm up your body and clear your mind with Chair Pose. Get into Chair pose with a block or wall for support (start by holding it for five breaths, then work your way up). Once you’re comfortable in Chair pose, go ahead and flow through a vinyasa. Here are 10 Poses You Can Do While Sitting Down at Work.
Downward Facing Dog Variations
Stand on all fours with your hands directly under your shoulders and knees directly under your hips. Step back with one foot, bringing it parallel to your hands. Press into that foot, extend it straight back behind you and raise yourself up onto that foot and both arms until you are in a downward facing dog position. If that is too much for you, modify by keeping both feet on the ground until you have built enough strength in your shoulders and arms.
Sun Salutations
Stand with your feet together and bring your hands into Anjali Mudra (prayer position). Take one deep breath in and as you exhale, perform a Lunge Pose. Inhale, rise up and then exhale as you fold forward into a Seated Forward Bend. Repeat three times. Once finished, drop your head back between your legs so that it's parallel with the floor. Breathe deeply here for five breaths.
Chair Twist
On your mat, bring legs together. Lie on your back with knees bent, feet flat on floor. Bring right knee up and rest it on left elbow as you extend right arm straight above shoulder. Hold for 3 deep breaths. Repeat with opposite leg and arm. That’s 1 rep; do 5 reps total. (Don’t know how to do a headstand? Click here.)
Seated Forward Fold
This seated pose stretches your hamstrings, calves and quads. Start seated on your mat with legs extended straight out in front of you. Bend forward at your hips, reaching toward your toes. Reach as far as you can and place your hands on top of your feet or ankles (or for a more intense stretch, hold onto something sturdy in front of you).
Pigeon pose + Vinyasa
Pigeon pose is an intensely rewarding hip opener that strengthens your quads and improves your posture. Do it at home or in a gym, and try building up to three repetitions on each side. Try it as part of a vinyasa (or sun salutation), inhaling as you go into downward dog and exhaling as you step forward and fold forward.
Child's Pose + Meditation
Child’s pose is one of those poses that can be done just about anywhere and any time. If you’re in need of a quick grounding pose, simply kneel on your mat, sit back on your heels and rest your forehead on the ground or a pillow. As with all yoga poses, aim for holding each asana (pose) for 5-10 breaths.
Savasana (Corpse Pose) + Meditation
It’s hard to know how many hours we spend sitting each day. And, if you work a typical 9-to-5 job, chances are your commute alone adds another couple hours on top of that. So it’s no surprise that tight hips and sore backs abound among desk workers.
