Try these easy Office Yoga poses

We all like a good old stretch and more than ever, a lot of us love yoga and the benefits it brings. Sometimes it can be tough to fit in time for yoga, especially working morning to night. But those of us with office jobs may especially find the need for yoga to help with your posture and back pain from sitting at a desk all day. Below are some tips which may help you ...

1. Cat Cow Chair

Like the cat pose…only you’re doing it in a chair with your hand on your knees/ thighs rather than under your shoulders.

How to do this:

1. Sit in your chair, with your feet flat on the ground and your back sitting straight up.

2. Inhaling, roll your shoulders back and your tummy forward into the Cow Pose.

3. Exhaling Bring your shoulders forward and tilt your head down into a cat pose with what will look like a round back with your head looking down at your hands on your knees.

4. Repeat this a few times focusing on your breathing and removing any pain from your back.

Benefits

• This will improve your posture, both while standing and sitting.

• Strengthens your back.

• Stretches both your back and neck.

• Will aid and improve any pain in your back.

2. Raised Hands

You can do this while sitting or standing.

1. Either sitting or standing, just make sure both of your feet are flat on the floor and your arms are free by your sides.

2. Inhaling, raise and stretch your hands towards the ceiling.

3. Exhaling, gently lower your arms back down to your sides.

4. After maybe two or three stretches, while your arms are raised, hold this pose for a few breaths, giving your arms a great stretch and then gently lower on an exhale.

Benefits

• Strengthens your core

• Opens your shoulders and heart

• This will help to improve your posture

3. Double Hamstring

This can also be done seated or standing. If being done in a chair you will need to make sure that it is a steady chair and not one that will roll.

1. If standing, stand straight with legs flat on ground, if doing this while sitting, sit near the edge of your sturdy chair and place your feet with straight legs in front of you.

2. Place a towel, or better yet a band under your feet and hold it with your hands.

3. With out bending your feet or your back lean forward and bend down as far as you can (without bending)

Benefits

• Stretches your legs and lower back

• Improves circulation

• Stops leg tightness from occurring and ease’s any current leg tightness.

4. Hip Opener

This can be done sitting and standing, but if done standing you will need good balance.

1. Place your right ankle on top of your left knee.

2. Breath in and bend your upper body towards your legs.

3. Repeat and on the third go hold for 5 breaths

4. Swap legs.

Benefits

• Release’s tension in hips

• Improves flexibility

5. Cow Face Stretch

This can be done sitting or standing. You will be using your upper body.

1. With a straight back, bring your left arm behind your back bent at your elbow with your hand reaching up mid back.

2. Bring your right arm behind your head, bent and the elbow reaching down.

3. Clasp both hands together with fingers or hands, what ever feels comfortable for you.

4. Hold here for 5 breaths and then switch arms.

Benefits

• Improves your posture

• Release’s tension in shoulders

• Improves core strength.

If you'd like to book an appointment with a Yoga Teacher in your area for a class, 1-to-1 appointment or an online demo, just visit wellclik.com

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