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10-Minute Yoga Sequence to Do After Work

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10-Minute Yoga Sequence to Do After Work

Have you ever gotten up from your desk and felt as wound-up as a guitar string and stiff as a board, especially around the lower back and spinal area? If you've got an office job, then chances are, that's how you feel that way pretty often.

There's a simple solution to relieve yourself of all the stress and tension of a long day: yoga. And no, you don't need to take a large class or even get changed into yoga clothes to reap the benefits. All you need to re-energize and loosen up your tight muscles is a quick 10-minute yoga workout you can do right there in the confines of your office space.

Overhead Stretch

Start the routine right there in your desk chair.

  • Sit up straight and stretch your left arm up with fingers pointed toward the roof. Ensure your gaze is forward and not tilted upward.
  • Lower your left arm and repeat the stretch with your right arm.
  • Repeat the stretch on both sides about five times each.

Forward Stretch

This is another quick in-chair exercise that will easily stretch out the muscles and ligaments of the lower back.

  • With both arms stretched up toward the ceiling and your spine straight in the chair, slowly bend forward from the waist with the aim of your chest resting on your knees. Your feet should be firmly planted on the floor. Let your head rest between your knees.
  • Bring both hands slowly to the floor on the outside of each foot.
  • Rest in that position and breathe slowly and deeply.

The Arch

This exercise also targets the lower back area that's most affected from sitting constantly at a desk.

  • Scoot to the edge of the chair and sit up straight with your spine upright. Stretch both arms behind you to the base of the chair between the backrest and the seat.
  • Keeping your arms stretched out and your elbow locked, inhale slowly and deeply, lifting your chest upward and arching your lower back
  • Hold for two seconds each and relax. Repeat the sequence five times.

Royal Dancer

Stand up! A more complex workout, the royal dancer will challenge your balance and flexibility in your lower extremes.

  • Stand upright with your right foot in front of the left. The front foot should bear 80% of your bodyweight.
  • Stretch your left hand behind you and at the same time lift your left leg and hold on to it with your left hand. Raise that leg as high as possible.
  • Stretch out your right hand in front of you and bend forward from the waist as far as possible.
  • Hold the pose for about five seconds and repeat on the other side. Repeat the sequence on both sides twice each.

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