Many people mistakenly assume that Chair Yoga is only for those individuals concerned with balance and stability, but this simply isn’t true. With many of us spending hours each day trapped behind a desk for work, Chair Yoga is an impactful way to loosen tight muscles, relieve tension, and improve circulation in a limited space. Try these simple stretches periodically throughout your day to decrease the dangers of sitting too long at your computer. Your body will thank you.
#1 – Cat-Cow
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, shoulder-width apart. Place your hands on your knees. Tighten your abdominal area. Take a deep belly breath, raise your head, and slightly arch your mid-back. Exhale, then alternate by rounding out your mid back as you slowly lower your head towards your chest. Repeat the movement, alternating directions.
Cat-Cow
Start with 1 set of 5-10 repetitions.
#2 – Figure 4
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Cross one ankle over your opposite knee. Engage your core and hinge through your hips to bend your upper body forward. Hold this position for 30 seconds. Return to the starting position. Repeat the movement on the opposite side.
Figure 4
Start with 1 set of 1 repetition on each side, holding for 30 seconds.
#3 – Heart Opener
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Interlace your fingers behind your back. Engage your core and lift your joined hands away from your body. Hold this position for 10 seconds. Lower your arms and return to the starting position.
Heart Opener
Start with 1 set of 1 repetition, holding for 10 seconds.
#4 – Twist
Begin in an upright sitting position on the front of a chair with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Engage your core. Place one hand on top of your opposite knee and twist your upper body to the side. Hold this position for 10 seconds. Return to the starting position and repeat the movement on the opposite side.
Twist
Start with 1 set of 1 repetition on each side, holding for 10 seconds.
It can sometimes feel impossible to escape your desk throughout the workday, but it only takes minutes each day to keep your body feeling its best. Give these simple stretches a try!
For the ultimate guide to combatting the damages of sitting for too long each day, click here.
