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Vinyasa at Your Desk! Part 3 Desk Yoga Series

It’s time to add some flowing movements into your Desk Yoga Series — this sequence is really fun! It will open up your heart and lungs as you invite graceful flowing movements to awaken your body and mind.

Not only will we stretch and lengthen the crunched and hunched parts of your desk-ridden body but we’ll begin to build some strength too! Allowing fresh blood flow into your muscles as your brain floods with endorphins.

Click the video above — and follow along with me!

If you missed Parts 1 & 2, don’t worry. You can click here for part 1 or click here for part 2.

Here are the written notes for sequence 3: Desk Vinyasa

  • Begin in Puppy dog at edge of desk, take a couple breaths
  • Puppy Dog Vinyasa:
    • Inhale into Incline Plank
    • Exhale lower into Chatturanga
    • Inhale Cobra- eyes lift
    • Exhale Push back to Puppy
  • In Puppy Dog: look under armpit/twist, both sides keeping hips level and legs straight
  • Step forward: Inhale Warrior 1 with arms overhead and eyes lifted
    • Exhale into Warrior 3, hands on desk
  • Step back into Puppy dog
  • Repeat Puppy Dog Vinyasa
  • Then Other side — Step forward: Inhale Warrior 1 with arms overhead and eyes lifted
    • Exhale into Warrior 3, hands on desk
  • Puppy dog for one breath
  • Chair pose — arms out from shoulders, draw shoulder blades back and down then raise arms overhead
  • Standing Fig. 4 Pose, use desk if need, cross ankle over opposite knee. Repeat for other side.
  • Step back into Puppy dog
  • Look under armpit and bend opposite knee, repeat on other side
  • Finish with Puppy dog vinyasa

It doesn’t take much to get your body and mind to feel great again — all it takes is a willingness on your part to heed the signals your body is giving you for a little break!

Ready to Tone, Tighten, and Strengthen your abs without leaving your desk? Click here to do part 4 right now.

Missi Holt

Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health.