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If you spend a lot of time sitting at a desk, it's easy to become stiff and sore. Fortunately, there are some quick and easy yoga poses you can do from your office chair to help alleviate tension and improve your flexibility. Here are five poses you can do right from your desk chair, along with their benefits.

Image of seated forward bend yoga pose

Seated Forward Bend:

This pose helps to stretch the hamstrings, lower back, and hips. To do it, sit in your chair with your feet flat on the floor. On an exhalation, slowly fold forward, keeping your back straight. Let your hands rest on your shins, ankles, or the floor, depending on your flexibility. Hold the pose for a few breaths, then slowly come backup.

Image of seated cat cow yoga pose

Seated Cat-Cow:

This pose helps to release tension in the spine and neck. To do it, sit with your feet flat on the floor and your hands resting on your knees. On an inhale, arch your back and lift your chest, bringing your shoulders back. On an exhalation, round your spine and bring your chin to your chest. Repeat several times, moving with your breath.

Image of Seated Pigeon Yoga Pose

Seated Pigeon Pose:

This pose helps to stretch the hips and relieve tension in the lower back. To do it, sit with your feet flat on the floor and your hands resting on your knees. Cross your right ankle over your left thigh, making a figure-four shape. Stay here if you feel a stretch, or hinge forward at the hips for a deeper stretch. Repeat on the other side.

Image of Seated Spinal Twist Yoga Pose

Seated Spinal Twist:

This pose helps to release tension in the spine and improve digestion. To do it, sit with your feet flat on the floor and your hands resting on your knees. On an inhale, lengthen your spine. On an exhalation, twist to the right, using your left hand to guide you. Hold the pose for a few breaths, then repeat on the other side.

Image of Seated Eagle Yoga Pose

Seated Eagle Pose:

This pose helps to stretch the shoulders and upper back. To do it, sit with your feet flat on the floor and your hands resting on your knees. Cross your right arm over your left, bringing your palms to touch. If possible, cross your right leg over your left, making a figure-four shape. Hold the pose for a few breaths, then repeat on the other side.

Incorporating these simple yoga poses into your workday can help improve your posture, increase your flexibility, and reduce tension and stress. Try doing them for a few minutes each day and notice the difference they can make.

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