In this Article : Sample Yoga Poses, Doing Yoga at Your Desk, Trying More Active Desk Poses, Adding Some Easy Meditation
Are your muscles tense right now? Try taking a little break. Computer yoga will help to resolve that tension. You can try yoga poses where you stay seated at your desk, or do a few that are a bit more active. You can also add some meditation techniques to help calm your mind.
Try scale pose to engage your core. For this pose, move to the edge of your seat. Place your hands on either side of your hips on the chair. Lift yourself off the chair, being sure to engage your core muscles. Breathe in and out 3 to 5 times, and then sink back into the chair. You can repeat 2 to 3 times.
Use seated crescent moon pose to stretch your spine. Raise your arms over your head, and bring your hands together. Your fingers should be stretched out wide, not close together. Lean over to the left, and hold for a couple of breaths. Do the same on the right side.
Use seated cat and crow to stretch your back and shoulders. Start with your hands on your knees. Your shoulders should be arched and your head should be tilted down. As you take a deep breath, bring your hands back to your hips. Extend your chest and push your head back. Arch your back and shoulders. Exhale as you bring yourself back into the hunched pose. Try 3 to 5 repetitions.
Do the twist to stretch your back. Turn to the right side. Place your right hand on the back of your chair to twist a bit more, and your left hand on your right knee. Hold it to a count of 5, and move to the other side.
Stretch your wrists and fingers. Stretch your arm out and roll your hand around your wrist in a circle about 5 times. Ball your hand up and then stretch your fingers out 5 times, and then bend the wrist gently inward with the other hand. Repeat with the other side.
Use cow face arms to stretch your arms and chest. Bring your right arm up and over the shoulder to the back, as if you’re trying to reach an itch from the top. Bring your left arm down from below to meet it, grabbing the other hand if you can. Hold it for 5 counts and then do the other side.
Try eagle arms to open your upper back. Wrap one arm under the other and bend them both upward at the elbow. With your elbows at shoulder height, move your elbows back and forth in a straight line.
Try ankle to knee to stretch your legs. Bring 1 leg up so your foot is resting on the other knee. Encourage the knee in the air to drop open. With a long spine, stretch your back forward to help deepen the pose.
Do desk pushups. Lean against your desk or wall at an angle. Your palms should be on the object shoulder-width apart and your body should be straight. Move your body in, bending your arms at the elbows. Slowly bring yourself back up. Repeat 10 to 12 times.
Use the sit and stand pose to engage your hamstrings. Sit with your knees at a 90-degree angle on the edge of your chair. Your back should be straight. Using only your legs, stand up slowly. Slowly lower yourself back into the chair; work against gravity as you sit down by not “”plopping”” down. Repeat 5 times.
Do upward dog desk pose. Start with your body at a right angle to the desk with your upper body parallel to the floor. Stretch your arms above your head so they meet the desk. Lift your head and body up, bringing your hips in towards the desk and arching your head and back. Hold for 5 counts. Return to the right-angle pose.
Try some deep breathing. Close your eyes, and breathe in slowly. Hold your breath for 6 counts, while trying to relax your face and neck. Breathe out, counting to 6 again. Repeat several times to help yourself relax.
Add a short mantra to help with mindfulness. As you’re breathing in and out, try to focus yourself in the moment. While breathing in, think “”I am.”” As you’re breathing out, think “”here.”” Repeat until you’re just existing in the moment, not thinking about everything you need to do.
Do a “”body scan.”” Begin with your feet. Think about just your feet, and how they feel next to the floor. What else do you feel in your feet? Gradually move up through your body, noticing different sensations as you go. Let the sensations wash over you, and notice anywhere you’re feeling discomfort or pain. Keep going until you’ve done your whole body.