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Yoga at the Desk

Updated: Mar 24, 2020

Spending more time at home, we have the option of falling into unhealthy routines that result in spending more time sitting, slouched and movement reduced. This is likely to result in tight hips, shoulders and neck. Alternatively we have the option to connect daily with yoga in the comfort of your house. Providing you the inner space you need to connect with the breath, still the mind and encourage gentle movement to reduce stiffness int he body.


Neck rolls




We will beginning warming up the neck and shoulders by sitting straight with your shoulders back neck nice and straight. Rolling your head to the left and then to the back, rotating to the right and forward. Take a few rotation in one direction before returning to the opposite direction. Paying attention to how your neck feels during this movement will help you do it safely. If this movement is painful, or your neck just doesn't feel right, stop the exercise altogether as this may not be the stretch for you.


Neck rolls are great for strengthening and protecting the neck and reducing any strain or stiffness from being stationery for long periods of time.


Shoulder rolls


Standing or sitting let the arms hang down at the sides of the body. Neck is straight and shoulders are back. Spine is long. Breathe in and lift the shoulders up towards the ears.Move the shoulders back, squeezing the shoulder blades together.Exhale and drop the shoulders back.Move the elbows forward, feeling the stretch at the back of the shoulders.


A great pose to strengthen your trapezius muscles. This can help stabilise your neck and upper back and reduce the strain on your neck and shoulder muscles.


Wrist and Finger stretches





While sitting, take the fingertips of one hand into the palm of your other hand. Extend that same arm forward, at shoulder-height, and gently pull your fingers down toward the back of your wrist until you feel a slight stretch.

Count to five or 10, then switch hands.


This will give your wrists some relief from typing and repetitive motion.


Seated cat-cow stretch





Sit in a sturdy chair, feet flat on the ground. Sit toward the middle of the chair. Place the hands on the thighs. Inhale and arch the back, opening the chest and lifting the chin slightly. Exhale and round the back, drawing the chin toward the chest.Repeat slowly.


Connecting with the breath, the pose allows the yogi to calms their mind and reduce stress. Feel the openness to the chest and stretch in the abdomen, back, spine and upper neck.


Forward fold seated




Inhale, raise arms up overhead and as you exhale, hinging at the hips, fold forward and bring your chest towards thighs, hands towards floor. Keeping the next nice and relaxed. Option to move the hands to the left and right side of the legs to open up the side of the body.


This seated forward fold is great for lengthening and opening up the lower back and hips.

Seated Pigeon Pose




Inhale as you bring your right knee up to your chest, Bend through the knee, flex your right foot and start to drop your knee open by rotating your thigh out from your hip joint.

Rest your right ankle on your left thigh, above your left knee. Flex your right foot to protect your knee, and use your right hand to lightly press your right knee down. Be gentle with your knee, if you feel any sensation in the knee please exit the pose.


Keep sitting up straight with your left foot flat on the floor. Repeat using your left knee. This posture is great for unlocking your hip rotators and flexors.


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