#SEATED TWIST OFFICE YOGA FREE#

It’s also great for your digestive organs too. Especially helpful after hunching over a desk or sitting for long periods of time. Also, as your eyes remain closed while you perform this exercise, they too are rested before you get back to work. This office-friendly yoga pose is great for helping with any aches and pains in the back. Deep breathing with awareness helps keep your mind more aware, calm, and focused. The hand on the abdomen helps keep your mind engaged with the movement of the abdomen (as you inhale it bulges out, as you exhale it sinks in). For Blue Monday reset your body and mind with a simple breathing practice and seated yoga sequence that you can do at your desk or wherever you are today. Be aware, or conscious, while you take the air in, and throw it out. Fortunately, it’s easy to adapt some yoga postures for the office, allowing you to reap the benefits of hatha yoga without ever leaving your office chair. Saral Pranayama (Simple breathing)Ĭlose your eyes while seated on the chair, back straight, and with one hand on your abdomen, and the other on the hand-rest, breath deeply (if you normally breathe in for 3 seconds, make it 4 seconds, and exhale for the same duration). Keep your hips level by making sure both buttocks are touching the chair cushion. Your foot should be flexed, and your right knee should be bent at about a 90-degree angle. This exercise helps stretch the entire back, releases fatigue and stiffness, and helps you sit long hours without discomfort. Begin in the seated position with both feet flat on the floor.

#SEATED TWIST OFFICE YOGA FREE#

Let your arms hang free besides your legs. Seated, just bend forward, and rest your torso on your thighs. This helps align your spine, releasing the stiffness and tension created when you sit for long hours. Then turn to your left, hold the left hand-rest with your right hand, and lock your left hand to the backrest. Turning to the right, hold the right hand-rest of the chair with your left hand, keeping your right hand locked to the chair’s backrest. Seated, you can twist your spine from both sides. This stretches the muscles around the neck and releases tension. Again, ensure your back is straight, and as you push your chin up, don’t recline. Now, slowly lift your chin up, pushing it with your thumbs. This is a forward stretch.įor a backward stretch, interlock your fingers, with your palms touching each other, and place both thumbs under your chin. Hold this position for 5-7 seconds, or longer if you feel nice and relaxed. Don’t bend your back while pushing your head down use only your neck. Now slowly use your palms to push your head down, so that your chin touches your throat. While seated on your chair, back straight, interlock your fingers and place them behind your head with your palms touching your head.

Seated twist office yoga