RELEASE THOSE TIGHT SHOULDERS, NECK AND UPPER BACK WITH 3 EASY CHAIR YOGA POSES

Yoga you can do seated at work in a chair…yes please!  No need to get changed into yoga clothes and roll out the mat.  Feeling tight, tense and stressed at work?  Spend a few minutes with these poses, add some deep breaths (5-10 with each pose) and release out the stress and create more energy for the remainder of the day.

SEATED ARM STRETCH:

This seated pose allows you to open up the chest and facilitate deep breathing.  Also releases out the tight muscles through the back and shoulders. Allows you to reset and balance out the body and helps with your posture.

Sitting in a chair, interlock the hands and stretch the arms over the head.  Stretch out through the fingers and if no pain in the neck, look up towards the ceiling.  Relax the shoulders if they start to come up towards the ears.  Lean side to side slowly to add an extra release through the sides of the torso.  

SEATED TWIST POSE:

This pose releases out the spine and neck and helps aid digestion (good for the middle of the afternoon!).  

With feet flat on the floor and hip width apart, place right hand to back of chair and left hand on the right knee.  Slowly start to look over right shoulder without straining the neck or head.  Hold for 5 breaths on this side, gaze back to front and release the hands.  Repeat on the other side for 5 breaths.

CHAIR DOWN DOG:

This pose is assisted with the hands on the back of the chair or desk.  It stretches the spine and has a calming effect.  Add some deep breaths to help reduce stress and calm the mind.

Stand away from chair (or desk) and place hands down shoulder width apart.   Keep the hips and feet in line.  Add some soft bends through the knees to release out the backs of the legs as well as the upper body.  It is important in this pose to keep the ears level with upper arms to avoid too much pressure through the neck.  Gently roll up slowly when ready to come out of pose.

Would you like corporate yoga or meditation sessions in your workplace?  For more information or a quote for your workplace, please see my website www.heidihorne.com.au or contact me at hello@heidihorne.com.au.

 

 

 

Chair Downward Dog pose
Seated Twist Pose
Seated Arm Stretch