Whether you work in an office or an art studio, in a car or a bus, or even in your own home, chances are you’re constantly sitting down. You’re probably finding that after a long day at work, your hips and hamstrings are feeling tight, your arms and wrists are sore and your shoulders and neck are stiff. As you probably know all too well, sitting for long periods of time (especially when hunched over a laptop or steering wheel) can promote poor posture, circulation and mobility. Enter: seated yoga!
A regular yoga practice is a great way to reverse these effects, even if it’s just 10 minutes a day. However, it’s also important to keep these areas active and mobile throughout your working day.
Here are some simple yoga-inspired stretches will help you do just that — without having to leave your chair:
1. Wrist Stretches
- Extend both arms in front of you with palms facing each other
- Cross the right wrist over the left and then rotate the arms so that your palms are facing each other — but this time with thumbs down
- Interlace your fingers and as you inhale push the knuckles away from you. As you exhale bring your knuckles towards you and turn the hands inside out
- Repeat 5 to 10 times and switch sides
2. Neck Extensions
- Extend the left hand to the left keeping the palm facing down, but level with shoulder
- Extend the right arm as high as you can and then bend the elbow so that the right palm is on the left side of your face or head
- As you inhale, lift the crown of the head high. As you exhale, allow the right ear to move towards the right shoulder
- Don’t force the head down towards the shoulder, but instead use the weight of your hand to guide it towards the shoulder
- Repeat 5 to 10 times and switch sides
3. Hip Stretches
- Sitting in an upright position press the left foot firmly into the ground
- Place your right ankle to your left thigh
- Place your right hand to the inside of the right thigh
- As you inhale push the right thigh firmly away from the hip and as you exhale gently push the thigh towards the floor
- Repeat 5 to 10 times
4. Spinal Twists
- Press your feet firmly into the floor and your sitting bones firmly into your seat
- Lengthen the spine as much as you can and as you inhale reach the arms up
- As you exhale twist to the right placing your left hand to the outside of the right thigh and the right hand behind you
- Keeping the arms in that position as you inhale lengthen the spine and lift the ribcage higher. As you exhale, rotate to the right
- Switch sides after 5 breaths
5. Seated Cat-Cow
- Place a hand on each knee
- Inhale to arch the back and look up to the sky
- Exhale to round the back and bring your chin to your chest
- Repeat 10 Repeat 5 to 10 times
Schedule a few of these simple yoga stretches into your day — diarize it like you would an important meeting — and you will notice less strain and pain in your body.
Join my 15-minute Relaxing Stretch class now — a restorative class that will help you calm your mind and relax your body, especially after the more dynamic Vinyasa Flow class.
Happy twisting!
Namaste,
Rishin | Yogaia Teacher
