Office Yoga: Yoga Poses You Can Do At Work

Cat Pose: In a seated position at the edge of your chair, feet flat, hands on knees. Exhale, round spine, tuck chin, draw belly button towards spine

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Seated Forward Bend (Uttanasana): Perch on the front edge of your chair, feet hip-width distant. Inhale, lengthen your spine. Exhale, hinge forward from your hips, extending hands towards the floor or ankles. Let your head and neck relax. Hold for 5-10 breaths, then ascend gradually

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Seated Spinal Twist: Sit tall, feet flat. Right hand on chair's back, left on right knee. Inhale, lengthen spine; exhale, twist right, looking over shoulder. Hold 5 breaths, switch

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Seated Pigeon Pose: Sit tall, feet flat. Lift right leg, place right ankle on left knee. Flex right foot. Stay or lean forward gently. Hold 5-10 breaths, switch sides

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Seated Shoulder Stretch: Sit upright, feet flat. Clasp hands behind back, straighten arms, and lift hands, opening chest. Hold for 5-10 breaths, then release

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Seated Side Stretch: Sit tall, feet flat. Inhale, lift right arm overhead, exhale, lean left, stretching right side. Hold for 5 breaths, then switch sides

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Ankle Circles: Sit, feet flat. Lift one foot, rotate ankle in circles. Do 5-10 circles each direction, then switch feet

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Wrist And Finger Stretches: Extend one arm, palm up. Gently pull back fingers with opposite hand, stretching wrist and forearm. Hold 5-10 breaths, switch sides

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Neck Rolls: Sit tall, feet flat. Lower chin to chest, roll head right, ear to shoulder, then back and left. Repeat 3-5 times each direction

Source: Google [{ "selector": ".ixwat-a", "duration": "500ms", "fill": "forwards", "delay": "0ms", "keyframes": [ {"offset": 0, "transform": "translateY(calc(600px - 472px))", "opacity": "1"}, {"offset": 1, "transform": "translateY(0)", "opacity": "1"} ] }]

Office Yoga: Yoga Poses You Can Do At Work

Cat Pose: In a seated position at the edge of your chair, feet flat, hands on knees. Exhale, round spine, tuck chin, draw belly button towards spine

Seated Forward Bend (Uttanasana): Perch on the front edge of your chair, feet hip-width distant. Inhale, lengthen your spine. Exhale, hinge forward from your hips, extending hands towards the floor or ankles. Let your head and neck relax. Hold for 5-10 breaths, then ascend gradually

Seated Spinal Twist: Sit tall, feet flat. Right hand on chair's back, left on right knee. Inhale, lengthen spine; exhale, twist right, looking over shoulder. Hold 5 breaths, switch

Seated Pigeon Pose: Sit tall, feet flat. Lift right leg, place right ankle on left knee. Flex right foot. Stay or lean forward gently. Hold 5-10 breaths, switch sides

Seated Shoulder Stretch: Sit upright, feet flat. Clasp hands behind back, straighten arms, and lift hands, opening chest. Hold for 5-10 breaths, then release

Seated Side Stretch: Sit tall, feet flat. Inhale, lift right arm overhead, exhale, lean left, stretching right side. Hold for 5 breaths, then switch sides

Ankle Circles: Sit, feet flat. Lift one foot, rotate ankle in circles. Do 5-10 circles each direction, then switch feet

Wrist And Finger Stretches: Extend one arm, palm up. Gently pull back fingers with opposite hand, stretching wrist and forearm. Hold 5-10 breaths, switch sides

Neck Rolls: Sit tall, feet flat. Lower chin to chest, roll head right, ear to shoulder, then back and left. Repeat 3-5 times each direction

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