Yoga poses can really help with tension and fatigue which build up on long days seated at the computer. Here are six you can do without ever leaving your desk.
Cow Face Pose – Gomukhasana Variation
This yoga pose is very intense; have a yoga strap at your desk in case you find this pose difficult. Sit up straight. Inhale. Wrap one arm, elbow bent, behind your back. Put the other arm, elbow bent, behind your head. Try to catch the fingers of that hand with the other hand. If you can’t reach, you can use a strap to hold your arms in place. Breathe. Repeat this yoga pose on the other side.
Seated Backbend – Anuvittasana Variation
To do this yoga pose, sit up straight. Inhale. Raise your arms above your head, and place your palms against one another. Interlace all your fingers, except your index finger. Allow these fingers to rest against one another. Exhale. Gently lean backward, allowing the spine to arch slightly. Look up. If the back of your chair is at the right level, you can lower yourself backward and use it as a support for the posture.
Seated Twist – Matsyendrasana Variation
This yoga pose releases tension from the core muscles. Sit upright. Inhale. Place your left hand on your right thigh, or on the right arm of your chair. Place your right hand on the back of the chair. As you exhale, gently twist your body around to the right. Breathe.
Return to center. Repeat the yoga pose on the other side.
Seated Side Stretch – Ardha Chandrasana Variation
This yoga pose stretches the muscles in the side of the torso. Sit upright. Inhale. Place your left hand on your thigh, or the arm of your chair. Lift your right arm upward. As you exhale, lean your body to the left, using the arm of your chair as a support. Breath.
Come up. Repeat the yoga pose on the other side.
Standing Forward Bend – Uttanasana
This yoga pose releases tense muscles in the lower back. Stand behind your chair. Inhale. Slowly bend from the hip. Drape your body over the chair, resting your arms or hands on the back, if necessary. Breathe. Don’t overarch your back. If you can bend down far enough, rest your head on the chair seat.
This yoga pose releases shouldder tension, like Gomukhasana, but is somewhat gentler. Sit down in your chair. Inhale. Clasp your hands together behind your back. Lean your body forward and gently lift your arms upward, until you feel a stretch in the shoulder area. Breathe. Release.