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THE YOGA COACH

Yoga at Your Desk

Yoga is an ancient art with profound relevance for our modern, sedentary work life. These simple breathing and stretching exercises are designed to help you tap into inner strength, release physical tension, and center yourself into your healthiest image. By mindfully calming the breath and opening compressed muscles, you can shift your day, jump-start creativity, and open yourself to new possibilities.

Part 1: Breathing Techniques

Begin by stopping for a moment to use your breath to relax. Observe your sensations without judgment; the breath is a powerful tool for shifting into a receptive state of mind.

Breath Observation
Step 1

Breath Observation

  • Time: 1–3 minutes
  • Instructions: Sit comfortably. Watch the breath come in and out through your nostrils. Let your mind rest here, away from concerns, and note how your mind calms.
Even Flowing Breath
Step 2

Even Flowing Breath

  • Time: 1–3 minutes
  • Instructions: Add a mental count to your inhalation (e.g., 1 to 5) and match that same count for your exhalation. This rhythm balances the nervous system.
Alternate Nostril Breathing
Step 3

Alternate Nostril Breathing

  • Time: 1–3 minutes
  • Instructions: Close the right nostril with your thumb, breathe in left. Close left with ring finger, exhale right. Repeat, alternating sides.

Part 2: Standing Stretches

Standing Press Up

Shoulder and Chest Stretch

  1. Stand with feet hip-width apart.
  2. Interlace fingers behind your back or use a towel.
  3. Press shoulders back, draw blades down, and lift your sternum.
Standing Arm Stretch Twist

Upward Arm Stretch Twist

  1. Interlock fingers, extend arms up, palms toward the sky.
  2. Exhale and turn shoulders to the right.
  3. Pulse gently, then repeat on the left.
Beautiful Day

“It’s A Beautiful Day” Backbend

  1. Interlace hands behind your head.
  2. Draw elbows toward each other, slide blades down, and lean back.
  3. Lift your heart and press firmly into your feet.
Side Stretch Side Stretch

Standing Side Stretch

  1. Reach both arms up, clasp left wrist with right hand.
  2. Pull upward, then out to the side.
  3. Repeat on the opposite side to open the ribs and lungs.
Standing Leg Lunge

Advanced Standing Lunge

Use the desk for stability. Step one foot back and sink into a lunge, keeping your torso upright to stretch the hip flexors.

Part 3: Seated Stretches

Seated Press Up

Seated Press-Up & Twist

  1. Sit straight with feet flat.
  2. Interlace fingers overhead, palms up.
  3. Press upward while pushing downward into your seat. Add a side twist.
Chair Twist

Chair Twist

  1. Sit sideways on the edge of your chair.
  2. Exhale and twist toward the back of the chair.
  3. Draw your chin over your shoulder and breathe into the spine.
Seated Figure 4

Seated Figure-4 Hip Opener

  1. Place one ankle on the opposite thigh.
  2. Gently press the crossed knee down.
  3. Fold forward slowly to deepen the stretch in the outer hip.
Eagle Pose

Seated Eagle (Garudasana)

  1. Cross right arm under left, pressing palms together.
  2. Cross left leg over right, tucking the foot.
  3. Lift elbows to shoulder height and breathe into the upper back.

Part 4: Advanced Desk Support

Wrist Stretch

Wrist Stretch

  1. Place hands on the desk with fingers pointing toward your thighs.
  2. Lean back slightly to apply gentle pressure.
  3. Essential for counteracting typing and mouse use.
Backward Bend

Supported Backward Bend

Using the desk for leverage, lean back and open the chest. This reverses the “hunch” often caused by computer work.

Advanced Lunge

Supported Leg Lunge Advanced

Place one foot on the desk or a stable chair. Keep the standing leg strong and lean into the lunge for a deeper psoas stretch.

Remember to sit quietly for a few moments after your session to integrate the practice. Always listen to your body and avoid forcing any movement.

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