If you are feeling stiff or having backaches from sitting at a desk all day, some simple desk yoga can help. Elsa K. Simcik writes of doctor and yoga instructor Ruth Wachendorfer's experiences with students who have back, posture or sciatica issues. Wachendorfer uses simple yoga poses to stretch her students' shoulders, hips, hamstrings, abdomen and chest. Seek your doctor's advice when starting a new exercise program. Breathe deeply and evenly as you practice yoga.
Chest Expansion
Yoga Journal reminds yogis that chest openers like chest expansion, or camel, help reduce fatigue and stress while stretching the chest and shoulders. Sit upright in your chair with your back away from the seat back. Reach your arms back to rest against your seat sides. Draw your shoulder blades toward each other and lift the chin slightly without cramping the neck back. Breathe deep into the lungs, making an effort to feel breath move your belly back and forth. For a variation, try a seated camel. Place the palms on each side of the lower back with fingers pointed down. Draw your elbows toward each other. Again, breathe deeply. Hold either variation for five to seven breaths.
Seated Twist
Like chest openers, yoga twists reduce fatigue, and also improve digestion and create improved spinal flexibility. Sit upright in your chair. Place your left hand on your desk and your right hand behind you on your chair seat. Look toward your right shoulder as your body twists to the right. Your left hand can also rest on your right side, arm rest or seat back. Keep the shoulders and face soft as you breathe deeply into the twist for five to seven breaths for each side.
Seated Pigeon
AARP emphasizes that thigh and lower back muscles stabilize and move the hips. Stretch the thighs, hips and groin with this seated variety of pigeon pose. From an upright position, cross your right ankle just above your left knee. Let gravity slowly open your right knee out to your right side. Stay here and breathe if you feel plenty of stretch, or lean forward an inch or so with each exhale until you feel you can go no further comfortably. Hold the stretch and breathe for five to seven more breaths. Ease back up slowly, then switch sides.
Seated Forward Fold
Seated forward fold stretches your back and releases tension from your neck, head and shoulders. Sit toward the edge of your seat and more your feet apart about one foot. Let your torso hang down over your lap. Your hands can hang down to the floor. Hold for five to seven breaths. Come back to upright. For a quick hamstring stretch, bring both feet up off the floor and pull your toes in toward your shins so your feet are flexed. Hold onto your arm rests as you gently lean forward. Hold the stretch and breathe for five to seven breaths.
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