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Yoga at Your Desk for Instant Relief Part I: Video Included!

Don’t you just get sick of sitting at your desk all day? Me too.

I get stiff, achy, and kind of antsy. My mind starts to feel sluggish or distracted and I struggle to focus on my tasks.

But, I have found that just a little bit of movement — stretching, breathing, and taking a break from looking at the computer screen — can quickly get me feeling focused and ready to dive back into work.

That’s why I developed a 4 Part Desk Yoga Series — so you can have some guided relief to your sitting woes!

The best part about this first sequence is that you can do it anywhere — you stay seated the whole time so it can be done at work, for travel, or anywhere you find yourself “stuck in your seat.”

It only takes a few minutes — Enjoy!

Here’s the written sequence for Desk Yoga, Part 1:

  • Begin Seated at edge of chair, take a deep breath to start then 2 breaths in each pose
  • Overhead stretch: open belly
    • Slight back bend
  • Cactus arms: engage back muscles as elbows draw down toward hips
  • Overhead stretch
  • Close palms & forearms together in front of face & squeeze – engage chest and shoulders
  • Overhead stretch
  • Side stretch, both sides breathing into side ribs
  • ¼ twist to both sides focus on engaging obliques and core muscles
  • Cat/Cow with torso — place hands on edge of desk
  • Seated forward fold: straighten legs, flex feet and fold over resting arms on desk. Lengthen chest forward
  • 1-leg calf stretch, both sides: with one leg straight reach for toes
  • 1-leg Figure 4, both sides: cross ankle over opposite knee and fold forward

Ready for Part 2? Click here to watch the video and do the sequence!

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.