Break up long hours at your desk with these four simple chair yoga poses. Designed by yoga experts, they'll help you maintain flexibility, improve posture, and ease tension during work-from-home days.
Sit tall on your chair with your back straight and feet flat on the floor. Place your left ankle on your right thigh as high as comfortable (it shouldn't hurt). Bring your hands together in prayer position at your chest. Breathe deeply for about 1 minute, then switch legs.
Read also: 'How do you prevent back problems by working from home?'
Sit sideways on the chair with your back straight and feet flat on the floor. Gaze left, twist your torso left, place your right hand on your left knee, and grip the chair back with your left hand. Lengthen your spine on each inhale and deepen the twist on each exhale. Hold for 5 breaths, then switch sides.
Sitting tall, cross your right thigh over your left. If possible, hook your right foot behind your left calf. Cross your left arm over your right at the elbows, bend them, and touch palms. Lift elbows to draw shoulders from ears. Hold 3-5 breaths, repeat on the other side.
Stand in front of the chair, step your right foot wide, and rest your left buttock on the seat. Extend arms parallel to the floor, hinge forward, tilt upper body right. Reach left hand toward floor, right arm skyward. Hold, then switch sides.
Ready for more? Santé's April issue features two 30-day challenges: wall sit and plank. Take a daily 30-day break with these short, intense exercises!
