Table of Contents:
Stretches you can do at your desk
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5-Minute Break Office Yoga
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Yoga At Your Desk 10 Min Office Yoga Stretches Chair Yoga for Everyone Yoga At Work
Video taken from the channel: Yoga With Christina ChriskaYoga
Stretch Breaks at Your Desk (2018)
Video taken from the channel: Renown Health
Office Break Yoga | 14 Min. Yoga Practice | Yoga With Adriene
Video taken from the channel: Yoga With Adriene
Yoga While You Work: 5 Yoga Poses to Do at Your Desk
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Yoga Stretches You Can Do at Your Desk
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Take your shoes off before starting these stretches if you are wearing high heels. Close your eyes. Let your chin drop down to your chest. Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
Try to keep the shoulders relaxed and not to hurry through any areas of tightness that you come across.7 Yoga Poses You Can Do at Your Work Desk to Relieve Stress. 1. Seated Crescent Moon Pose.
Credit: Yoga Destiny. The side body tends to collapse when hunched over a computer, contributing to neck and 2. Wrist and Finger Stretches. 3. Chair Pigeon Pose. 4. Sit and Stand Chair Pose. 5. Desk.
Stand a few feet away from your stand up desk in the raised position, then bend forward until your back is at a 90 degree angle to your legs. Reach forward and place your hands flat on the desk top. Bend forward a little further until you feel a stretch in your shoulders and upper arms. Hold for five breaths.
I have made a handy printable PDF that you can download and keep near your desk for easy access to do the stretches yourself. 1 – Shoulder Stretches Bring your fingers together with the palms away from the body. On an inhale, press the palms up toward the ceiling, shoulders away from the ears.
The neck is a very sensitive area and is often taxed while sitting at a desk. This can cause tension which can result in headaches and pain in the neck. Neck rolls are a great way to ease that tension. Sit up in your chair and ensure your feet are grounded at all four corners on the floor.5 Yoga Stretches You Can Do at Your Desk September 30, 2015 Sports and Outdoors: Health & Fitness By Darren Murph For those of us who routinely spend as much time at a desk each day as we do sleeping, it’s important to be mindful of our cubicle health.
Luckily, you can avoid inactivity while in the office. JFK Blog has compiled yoga poses that you can do at your desk without getting weird stares from the.Alignment Points: Sit up straight, firmly on your chair with your feet pressing into the floor for stability.
Lift both hands under the right knee up to your chest, and then lift your left knee up.5: Desk Yoga Wrist and Finger Stretches Begin by extending your arms overhead and drawing 5-10 circles inwards and outwards with the wrists. Follow this by quickly spreading the fingers and closing the fists, releasing excess tension. Finally, place your arms in front of you, with your palms facing upwards.
To create a deeper stretch, reach your right hand over your head and place it on the left side of your face. Hold the pose for at least five more breaths.Sit at the edge of your chair, press your hands down on either side of your hips and raise your legs and butt up off the seat. Engage your deep abdominal muscles and keep the tops of your shoulders.
You can keep this move stationary and do it at your desk, or you could go all out and lunge down the hall to the printer and back. With one leg in front of the other, gently lower the knee of your back leg down towards the ground. Like you were going to.Sitting at your desk all day long is hard on your body but taking regular stretch breaks can counteract back pain and repetitive strain, helping you feel better and be more productive.
Here are six simple office yoga stretches you can do at your desk. 1. Neck Stretches: PREDICAMENT: Your head weighs an average of about ten pounds, which is a heavy weight especially if you aren’t using your.Raise your arms up as high as you can with your hands clasped.
Hold the stretch for 10-15 seconds. Lower your arms gently and release your hands. The chair twist. Sitting on the edge of your desk chair, turn your body so your legs are perpendicular to the front of your chair.
Gently turn your torso so you can place both hands on the back of.This shoulder stretch variation is easy-to-do at your desk. Move away a few feet, and stand with your feet apart. Walk your hands forward onto a hard surface, and then imagine your body is forming a right angle.
Keep reaching your hands forward with straight arms until you feel a stretch through your chest, shoulders and upper back.
List of related literature:
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| from Health Opportunities Through Physical Education |
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| from The Complete Family Guide to Schizophrenia: Helping Your Loved One Get the Most Out of Life |
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| from Teaching Mindfulness: A Practical Guide for Clinicians and Educators |
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| from Resources for Teaching Mindfulness: An International Handbook |
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| from Organizational Behaviour in a Global Context |
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| from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga |
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| from Meditation As Medicine: Activate the Power of Your Natural Healing Force |
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| from Sensory Integration: Theory and Practice |
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| from Yoga For Dummies |
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| from Bhagavad Gita |
96 comments
Right on! Thank you, I like this. if possible publish a lot more like this
Did this at home as a mindfulness warmup to my main practice. Such an accessible flow, thank you for sharing <3
So thankful for this! My neck and back have never felt so relieved and my whole mood has changed. Really appreciate how much effort you put into making these and the whole vibe you bring with it so thank you xx
Hi. I’m recovering from C19 and back at work. I’m using this practice once a day and finding it helps to relax my mind and body.
Thank you
So glad I found your channel. The Office Break Yoga is just what I needed now that I’m spending my entire day in Zoom meeting after Zoom meeting!
This was awesome! I needed this. It was the PERFECT 5 minute break as I’m studying for a licensing exam:) THANK YOU!
Just did this with the girls in my office (with 6 feet between us of course) and it was a nice way to shake off some tension.
I did this for study break and feel so relieved from the tension��
This is awesome! I plan to bookmark this to come back to several times during my work week!
I carried my 2-year-old daughter on my back for nearly 3 hours this past weekend at a protest/prayer march. This was PERFECT for helping to work out some of the tension in my neck, shoulders and lower back. Thank you!
Adrienne, I can not thank you enough! Not only was this exactly what I needed, but it was accessible to bodies of all levels! As someone who’s taking training in January, I’ve come to realize that yoga is intimidating to people of size and that’s what my mission will be as an instructor. Thank you for this beautiful, mid day, boosting, accessible practice. Namaste. ������������✨✨����
I’d like to share a hack available online for the popular meditation tips. Visit Google and type: “MindYoga4U”. This is going to definitely help you.
Thank you Adriene, you are the kindest yoga teacher I’ve ever seen ��
The look on my coworker’s face when she saw the 280 pound me doing this (poorly) lol. You just earned a subscriber
Thanks a lot for this! Goya teachers are modern prophets indeed. I just did it I feel awesome!
This was exactly what I needed for my 5 minute pomodoro break. Thank you x
beginning to love your yoga, encouraging me to calm down and relax! x
This is perfect for me! Working from home can be just as demanding (if not more in some cases) as working in the office! I am grateful for Adriene and her jazzy office break yoga. Today was my first time, but it will not be my last!
Thank you! I just did the Office Yoga Stretches at my desk and I feel much better and focused. Hope you have a great day! Namaste!
Great session. So useful after so much time working at an uncomfortable desk.
I’ve been working from home & forgetting to step away as normally would in the office. I have scheduled to do this video x2 a day and already feeling the benefit! Thank you:-)
what a refresh! Taking home-office brake and found you in Slovakia middle of Europe as well. Thank you Adriene, Awesome
We’re in the middle of a heat wave right now and I couldn’t bring myself to do today’s “courage” video, but I wanted to *something*. I found this video, and it was just right! Thank you, Adriene! You’ve really got something for all occasions!
I got a very loud ringing in my ears after the final forward fold. Ive experienced it a few times before, but never as loudly as today. Does this happen to anyone else? You know why?
My pets ruined another mat so I’m very grateful to have this mat free yoga to follow
Adriene I just recently had a motorcycle accident and my knees are all bruised and scraped this yoga practice is the only one I can do without hurting my body, thanks you so much! ✨
with the thumbnail and title, I literally thought this said “Stretch Breasts at Your Desk”
I loved that this was easy to do and didn’t require being on the office floor. lol
thanks, i added this to a little script on my work computer that reminds me to take a break and then opens this video every hour.
I normally don’t subscribe to any channels or leave comments, but want to leave a not of appreciation here for the wonderful practices you share. I did this one by my desk at home, and despite the tight space, it was really refreshing and rewarding to get a nice stretch in. Thank you, Adrienne! Sending well wishes during these tumultuous times.
This was great. I’ve been looking for something I could do at the office during my lunch break but my uniform is quite restrictive. This one worked perfectly, thank you from New Zealand!
I work third shift and spend most of my time at a desk. Every hour, I use one of your short sequences and it has helped so much with relieving the pain and stiffness I get when I wind up working 40-56 hour weeks. Thank you for posting these!! <3
great video! for people working in an office, to do this daily! would be amazing for them:) <3
Cannot cope with your haste in this short sequence… only did it to 1.20 to find something that gives me the opportunity so come down. Now I have only two min left:(
insider: do yoga,
me: yeah,I am sleeping (best meditation ever)
I feel so much better, it is unbelievable! I was sitting a lot at work. I did take a walk afterwards and talked to a friend, but that conversation stressed me out (probably cause she was stressed). I came home and wrote to another friend, which helped. I did 10 minutes of meditation and cried a bit. But Adiene, this practice just made me feel so calm and loose. It was just what I needed! Thank you! I might dance a little now. Hehe.
Yoga for weight loss watch this video https://youtu.be/RfqwyRibmlI
I have actually kept at this for 6 days in a row! Even on my days off! Whenever I feel like slacking, I just say to myself “can you do just the deep breathing part at the beginning?” Once I do that, I’m sucked in for the rest! Some day, maybe, I’ll get up to 15 minutes!
As a Teacher, I am not used to sitting at a desk all day, but in these trying times we all must do our part in society. I look forward to doing this session in the middle of each day. Thank you so much!
I’m losing weight but still obese, and I needed something I could do while standing but that didn’t require floorwork. This was lovely, thank you!
Wow Adriene you are amazing!
You teached me first time ever how to reach the floor with stretched legs, even if with my fingers.
I am over 30 and not so strechable. In my younger age it was my daily routin, but in the past few years it”s gone.
Thank you so much! Namaste!
Wow.. ran across this.. Love it. I’ve done it 2 days in a row now, and I think I am going to start doing this daily! I do it on 1.25x and its the perfect speed and about 10 minutes. I currently have a sports injury that prevents me from doing anything impactful on my hip (including a lot of yoga) and this is a perfect quick 10 minute home-office addition.
Definitely needed this. Was starting to feel stressed out at my desk and Im in a full transit uniform. I needed that to re-center myself and get loose.
Thanks for making my mind and body clear and positive before I go to work!!!
Just did this at work in a hospital lab, never done yoga before in scrubs with a surgical mask on haha exactly the break and energy boost I needed to get me through the rest of this 12 hour night shift. Thanks for all your wonderful videos and lovely words!!!!!!
Hi Adriene! I would like to request some more standing flows! Thank you for these.
Few deadlines in the horizon while WFH in Sydney. Perfect short exercise in the afternoon to increase my awareness and productivity. Thank you Adriene, you got a new subscriber.
Thank you Adriene, working from home during COVID my body is turning to stone without the daily diversity of being at work. This is just what I need to keep moving and prevent home workstation injury.
love love love this! thank you Adriene! By the way i love your pants! Mind to share where you got them?
Awesome! Really helps relax when you have been working a lot with the computer
Thank you for this video. I worked hard from home today and I really felt good after practicing it even if it’s just a short video. ��❤️
What do you all focus on when you’re trying to balance and your arms are in front of you in eagle?
Adriene, is it OK if I translate this sequence to my language and offer to people in that way?
This is great for a mental and physical break! Thank so much.
dayyyyy 250th in books…i m so so happy…thank u very much…
This is great to do at my desk at workI sit a lot and this makes me feel much better love it!
Just did this before heading to work on my return to office day.
Very nice. Thank you.
SO appreciative for easy yoga sessions. Working from home these days… trying to reduce stress as I deal with arthritis and a terrible back!
This video is getting me through coronavirus/morning sickness thank you so much ❤️
I just started trying Yoga to get some movement in my body, I like the calmness the breathing provides.
thank you Adriene! i’ve done this practice maybe 5 or 6 times already. the content you share is real and applicable to everyday life. you are genuine and it comes through in your videos.
Thank you so much for this. I am working from home and need a break like this. I just started using your channel this week and I am SO grateful for all the variations in the workouts for different ailments and different levels. I really needed this in this season of life!!!!
This is a great stretch for when you sit at a computer all do. I think I’m gonna do this on my lunch hours regularly
oh my god my back and neck feels so much better in an instant, thank you!
This was a nice afternoon work from home during COVID-19 break.��❤️
First of all thank you.:) As usual, a great practice. And then, pardon the question, what jeans are you wearing? V.nice, they are.
I look forward to work knowing I can do this on my break. ��
Thanks.Helped a lot ill share this to my freinds a good video next time how to sit right stuff like that
I just did this short video on a train station, waiting for the train ��
It’s really fun when you don’t care 😉
Working from home now due to lockdown. Have just done this in my work room at the end of the day a nice end to sitting at my desk. Thank you
It would be great if you could make an updated video for work from home workers to get up from the desk in the middle of the work day. I’ve done this video so many times and would love more like it!
Let’s check in! Where are you practicing today? I’ll start! Austin, TX, USA
I love this! I follow your videos often and I love them. I know you posted a year ago but my office recently wanted to start practicing together and this was super helpful to get us started as a group together.
Thank you Adriene! Currently in the middle of an all-nighter for my summer class and you’ve given me the energy to go on writing.
Please do this in your formal office dress.. Then this look more realistic
thank you for this! working from home in San Luis Obispo, CA for a month now (COVID-19) and i should have been doing this sooner! sharing with my coworkers, family and friends.
Hey Adriene, Hope you’re doing well. I have been feeling very down lately. I started your 30 days yoga practice (the first one you posted on your channel) and I left in between. I am have been feeling emotionally and mentally drained. I felt so lazy and lethargic today, so I opened up your channel and did this amazing office break yoga. I feel happy and energized. Your channel is one of the most amazing channels on youtube. You’re pure love, so grateful, and Kudos to you for posting free yoga videos on the internet even though you can charge a hefty amount for it. But I feel that this is not your motto.
Loads and loads of love and regards to you
Daisy, India.
Thank you for this. A couple of things I’ve noticed so far; 1) when doing the head roll, I hear this crackling sound! It sounds like it’s coming from the back of the neck, and around my ears! Like popcorn! 2) My shoulder rolls feel jerky, not smooth like yours. Does that improve with practice?
these look like amazing stretches and a great video buuuut I share a small office space with 9-10 other people? would get some strange looks if I randomly got up to do lunges or put my head on my desk to do that first stretch haha any advice?
a wonderful session ideal for this period of coronavirus confinement having to spend hours in front of my computer…it will be added to my daily yoga!! thank u
I’m so glad I rediscovered your channel! Working in healthcare during a pandemic has certainly increased my stress and this office break was exactly what I needed. I’ve recently started doing the shorter morning and bedtime videos you’ve put out and they are making a world of difference. Thank you!!
Loved this quick, at work yoga routine. Please post more like this. I would love to get into the habit of doing a short yoga session on my lunch break every day!
Thank you for this sequence. I’m currently nursing a bicep injury and this was very beneficial. Happy new year!
Hi Adriene! I’m subscribed to your channel and appreciate all the work you do to make yoga accessible to all folx. Because of genetics, playing softball for years growing up, and the work that I do, my shoulders are really tight and rounded. I have trouble with interlocking my fingers behind my back, and I don’t think I’m really feeling the stretch where I need it. Would you recommend any adaptations to this pose? If you had any recommendations for other videos that are specific to shoulder flexibility, I’d love to hear them! Thank you again.
So good to do at the end of the working day after sitting at the desk for hours. Gets everything back in alignment and removes that sluggish feeling. Thank you ��. Leeds, UK
I am so grateful for this channel. Thank you so much for sharing these videos with us!
Thanks very much for the quick little respite in my day. Sitting at a desk all day has been more detrimental to my body than over a decade of labour. This little routine has made all the difference in my day.
Thank you. I’m adding this to my daily work self care. I have sat so long at a desk job over the years that my body is destroyed.
I recently developed a form of dermatitis and it has made it so that most of my body is itchy and becomes even itchier if I sweat. As a result, I stopped doing any workouts, especially since yoga workouts usually spend time on your knees. I’m so glad I found this though! It’s helping me get some mobility into these stationary muscles:)
Wow! I adore this one! Sometimes I just dont want to take my shoes off and I want a short yoga practice. This session is perfect for such occasions! Are there any others that are good with shoes on?
I love this! Soon I won’t feel so awkward doing a full practice with mat in my office. I have a cubby but am still feeling awkward when someone passes by lol. But I feel so much more refreshed!
Ive erectly moved from a very up and about job to sitting at a desk all day as an Office Manager and man has sitting in a chair really affected me. I haven’t done yoga in many years and decided to look up something to do at my desk. I loved this! My spine feels so much better and Im sitting up straight! Haven’t done that all day. Definitely subscribing and continuing this.
I accidentally hit my head to the desk cause i didn’t give enough space from my chair.. but it was refreshing.. thank you!
Thanks again adriene! Just did this at home during my lunch break, hope ur enjoying the beautiful day in Austin today, I’m so grateful to be back to work and be able to do your practice from at home.
Great relax for 5-minute breaks, when using pomodoro technique!
I’m using this with my HS classes before we take a quiz…it’s been wonderful! Thank you so much for creating this!