A Great Yoga Stretch for the Office: Modified Down Dog

This is a great stretch to do a couple of times during your workday and definitely when you get home. It’s a modification of downward dog - getting the benefit of lengthening the spine and stretching the back; without needing to get down on the floor in the middle of your office or cubicle.

1. Rest your hands near the edge of a flat surface (this could be your desk or a countertop in your kitchen).

2. Walk backwards, letting your upper body lower so that your body is making an “L” shape. Adjust your feet to be hip-width apart, allow your knees to be soft. Your ears should be right by your biceps. Draw the shoulders down from the ears, even with the arms overhead.

3. Take steady and slow breaths. On each inhale, letting the spine lengthen and on each exhale, relaxing into the stretch.

4. Hold and breathe with the pose for 6-8 breaths. Gently walk towards the table or countertop to come back to standing.

Yoga at Work: 6 Stretches that You Can Do at Your Desk

Feeling a little shorter and stiffer at the end of a workday because of all that slouching over spreadsheets and emails? Because many of us sit for 8 or more hours a day with less than ideal posture, our workday can take its toll on our bodies, leaving us with stiff necks and shoulders, achy low backs, and not to mention a frazzled mind. Yoga can offer relief from the side effects of life at your desk. Try these simple stretches right in your office or cubicle.  You may want to print these stretches and post where you can see them in your office to remind you to take just a few minutes for you. Co-workers may look at you perplexed, but your body will thank you.  

1. Breathing

Begin by sitting at the edge of your chair with your feet flat on the floor. Allow your spine to be long and neutral (not arching or rounding your back).  Roll your shoulders a few times and allow them rest down  from your ears. Let your hands rest on the top of your thighs.  Close your eyes and become more aware of your breath.   As you inhale, notice how your belly, ribs and chest expand with your breath. As you exhale, let the breath release as your chest, ribs and belly return back to neutral. Repeat 5 times.  

2. Side Stretch

On your next inhale, raise both arms overhead (leaving the shoulders relaxed). As you exhale, let the right arm come down to your side or rest your hand on the seat of your chair. Lengthen and stretch up through the left hand.  As you inhale, bring the right arm back up and lower the left arm as you exhale. Continue until you’ve completed at least 5 stretches on each side.  

3. Chest Expansion

Rest your hands behind you on the outside edges of your chair.  Draw your shoulders down away from your ears. As you inhale, lift your chest and gaze eye level or higher (without letting your head fall back).  Continue to breathe in this pose for 3-5 breaths.  

4. Cat & Cow Stretch

Coming back to a neutral position, as you inhale, lift your chest arching your back slightly (Cow Pose). As you exhale, reverse this movement, rounding your back and drawing your chin toward your chest (Cat Pose). Continue moving with your breath going each way 5 times.  

5. Forward Fold

From Cat & Cow Stretch, allow your upper body to fall forward over your thighs.  Rest your hands either to the floor or near your ankles or shins. Allow your head and arms to dangle.  Stay here for 3-5 breaths, slowly walking your hands up your legs to come back to your seated position.  

6. Seated Twist

Sit tall on the edge of your chair.  Place your right hand on the outside of your left thigh. Place your left hand on the left outside edge of your seat.  As you inhale, lengthen your spine and sit tall. As you exhale, twist to the left, letting your twist start with your belly and work its way up to your ribcage, chest, neck and head.  Gently hold for 3-5 breaths. Come back to center and repeat on the right side.