Take a Break from Work with These Yoga Chair Exercises

Are you a writer, telemarketer, IT specialist? If you have a job that requires you to stay at your desk for long periods of time, then you are no stranger to the familiar back, neck, and shoulder tension that is created from sitting at your desk. To curb these pains, consider yoga chair exercises that can be completed in the comfort of your own chair.

Eagle Pose (Garudasana)

Push your chair out from your desk and sit up straight, planting both feet firmly on the ground with toes outstretched. Inhale and swing your arms up at a 90-degree angle, bending at the elbows with your palms facing each other. Exhale and, in one fluid motion, cross your arms so that the left arm is higher than the right. Interlock them and try to bring your palms to each other in this twisted formation. Align your shoulders. Switch sides after staying interlocked for at least five breaths.

Although this pose is usually done standing, the full asana can easily be done with these yoga chair exercises. To bring this wonderful contraction to your lower body, simply bring the same leg as the arm and cross over your other leg. Interlock your left foot to hook behind your right calf. Squeeze and contract to feel this whole pose in your shoulders, biceps, calves, and hamstrings.

Thread the Needle

Sit up straight in your chair and bring your left leg up, crossing it with the other leg so that your left foot is resting on your right knee. Flex both feet and lift your seated foot off as well. Hold your hands under your right knee and gently pull up, contracting your hips, hip flexors, and releasing tension in the lower back. This is called threading the needle.

Restorative Pose

Before heading back to work, it’s always best to do a gentle, healing pose compared to the other more rigorous yoga chair exercises you’ve already completed. Sit up straight and while you inhale, make sure your feet and shoulders are level and rooted down your spine and into the ground. Then, as you exhale, cross your hands on top of the desk in front of you. Curl your neck downward slowly, and simply rest your head on top of your crossed arms for a few minutes. This simple shavasana-style pose will relax you into the next part of your day.

These three simple yoga chair exercises will restore your body and mind, working together to help you increase productivity in no time.