Yoga poses in this video
Part one – sat at your chair
To start, sit in your chair with your feet hip-width apart and your knees in line with your hips. Place your hands on your knees and practise some deep-breathing. This will help to activate your abdominal (tummy) muscles.
Place your hands on either side of your head and then twist your upper body to face the side. Hold for a few moments and then twist to face the other side.
Contract inwards from your tummy letting your chin drop down towards your chest. Hold and then sit up straight – eye line lifted and back slightly arched.
Move your feet apart, opening your legs as wide as possible.
Slowly fold down through your spine until your head is suspended between your legs. As you do this, bring your arms into position. Then swing gently from one side to the other feeling the stretch in your lower back.
When you're done, come back to the centre, roll up and relax your arms.
Slide your hand down the inside of your calf, lean to one side and bring your other arm up and over your head. Feel the stretch and then come back to the centre.
Now circle your arms lifting them forward, up and round.
Bring your feet back together, lift one foot up, and with your knee out towards the side, rest it on your opposite thigh and feel the stretch. If you want to, lean forward to deepen the stretch.
Part two – standing next to your chair
For this next part, you'll need to stand by the side of your chair. Move any obstacles out of the way and adjust the position of your chair if you need to.
Draw your foot up along the inside of your calf and then open and close your leg.
Make sure that you're rotating your leg from your hip joint and not twisting your whole body. Use the chair for support if you need to.
Stand so that your fingertips are just in reach of your chair. Squat planting the pressure through your heels and pushing back up through your glutes.
Using the back of your chair for support, lean forward and stretch out your back.
As you stretch, transfer the weight through your left arm and then through your right to get a deeper stretch. Drop down to the floor and then slowly roll up through your spine.
Want to learn more about yoga? Try these other yoga blogs
- Morning yoga – this video routine takes just 15 minutes and can help get your day off to a flying start.
- Bikram yoga – read why Dr Lynsey Baird feels taking up this type of yoga, which is done in a heated room, was “one of the best things I’ve ever done”.
- Which type of yoga is best for you? – if you’re not sure which type of yoga to do, reading this is your perfect starting point.
- Five reasons to start yoga – more information about why yoga is good for you and how it originated.
- Mindfulness, meditation and yoga – how yoga can be used alongside other relaxation techniques to benefit your mental wellbeing.
Finally, if you’re looking for more ways to do mini-exercise sessions at your desk, why not give these fantastic desk stretches a go?
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