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Yoga at Your Desk

10 yoga stretches to keep you alert duringthe workday, and to release stress before

you head home.Take me back

1 2 3 4 5 6 7 8 9 10 Arm Stretch 1

1. Bring your arms behind your back,clasping your hands. Or, hold a tie, sweater,or scarf (or something) between your hands.

2. Lift your arms as high as you can. Lift

your sternum.3. Hold for 30 to 45 seconds, relax for a

moment, then repeat.

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 Arm Stretch 2 1. Interlockyour fingers and extendyour arms outward,straight in front of your 

shoulders. Your palmsshould be facing outward.2. Slowly raise your hands overhead,stretching all the wayfrom the waist. Work on

straightening your elbows. Hold for 30 to 45seconds, relax, and tryagain.

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Chair Twist 1 1. Sit on the edge of your chair, sideways with your left side facing thechair back.2. Throughout the pose, keep your feet andknees together and even.

3. Place your hands on the chair as shown.4. Inhale while straightening your spine. Asyou exhale, twist toward the back of thechair, twisting from the very bottom of your spine -- pushing with your left hand andpulling with your right hand.

5. Repeat the inhalation/straighten,exhalation/twist series several times.6. Release and switch sides.

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Chair Twist 2 1. Sit in the middle of 

your chair, sideways with your left

side facing the chair back.

2. Repeat the same routine as inChair Twist 1.

3. Do you feel the twist in the spine

at a slightly different place?

4. If you need to, place a book

under your feet to keep them flat.

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Chair Lower Back Stretch 1. Sit inyour chair and widen your legs sothey are wider than hip-distanceapart.2. From the hip crease, bendforward and allow your entire body

to relax. You can round your back.Drop your head and completelyrelax your neck.3. If you are not completelycomfortable, try putting a rolledblanket or towel at the hip creaseand lean over again.4. Hold this pose as long as you

like, allowing each exhalation torelax your body and mind a littlemore. Sit up on an inhalation,pause for a few moments, and tryagain.

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Warrior 2 1. Place the back of a chair against the wall.2. Stand with your left side toward thefront of the chair, your feet 2-1/2 to 3feet apart.3. Place your left foot on the chair. Theheel of your left foot should be roughly

parallel with the arch of your right foot.4. Extend your arms, shoulder height,palms facing downward. Relax your throat, neck, and shoulders.5. Slowly bend your left knee into aright angle. Continue to keep your back leg straight and your back footpressing into the floor. Look straightahead or out over the hand over thechair.6. Hold for 20 to 30 seconds. Releaseand switch sides.

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Tree Pose 1. Stand with your leftside facing the wall, feet together.2. Bend your left leg so your kneetouches the wall and your foot ison your inner right thigh.3. Place an old tie around your 

shin if you need help keeping your left up.4. Press your foot into your thighand your thigh into your foot.5. Hold for 20 to 30 seconds, thenrelease and switch sides.6. As you progress, you will nolonger need the tie or the wall.

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Seated Hamstring Stretch 1. Sit near the edge of the chair, facing the wall.2. Place your right foot on the floor atthe wall, knee straight, and bend your left leg normally.3. Either place a tie around the ball of your right foot (as shown) or hold onto

the sides of the chair.4. Lengthen your back, lift your sternum, and relax your throat, neck,and shoulders.5. Bend slightly forward from the hipcrease, keeping your back elongated(this means do not round your back).Only bend as far forward as you canwith your back straight.6. Hold for 30 to 45 seconds, thenrelease and switch sides.

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Seated Double HamstringStretch 1. Sit near the edge of the chair and place your feeton the wall. Place a tie aroundthe balls of your feet.

2. Lengthen your back and liftyour sternum. From the hipcrease, lean forward.3. Only go as far forward asyou can with your back andknees straight.

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Head to Chair Pose 1. Sit in anycomfortable position (wide angle,straight-legged, or cross-legged) infront of the chair.2. Place your forehead on the chair, onyour hands, or on books or blanketspiled up on the chair seat, whichever is

most comfortable.3. If your hands are not under your forehead, allow your arms and handsto rest on the chair seat above your head (as shown). Your back can berounded.4. With each exhalation, allow your body and mind to relax just a little bitmore.5. Stay in this pose as long as you like.