Spending most of your workday seated? These simple, expert-recommended yoga exercises help you release tension and stay energized right from your chair.
Exercise 1: Chair Lift
Place your hands on the edges of your seat beside your hips. Engage your core, lift your buttocks and thighs off the seat, keeping shoulders relaxed. Hold for 3 breaths, lower slowly, and repeat twice more.
Exercise 2: Side Stretch
Reach your arms overhead, clasp hands, and turn palms toward the ceiling. Lean to the left and hold briefly, then switch to the right. Return to center and lower arms.
Exercise 3: Seated Twist
Sit tall in your chair. Rotate your upper body left, using your hand on the backrest for a deeper twist if comfortable. Breathe deeply, then slowly twist to the right.
Exercise 4: Figure-Four Hip Stretch
Sit upright. Cross your left ankle over your right knee and gently press the left knee down. Keep your back straight; lean forward slightly if needed. Switch sides.
Exercise 5: Forward Fold
Fold forward from the hips, grasping your ankles. Hold for several deep breaths. Roll up slowly, then gently shake your head side to side to release neck tension.
Discover seven more home-friendly yoga poses in the March issue of Santé, starting on page 52.
Do you stretch at your desk chair?
