From Desk to Mat: Yoga Poses to Relieve Stress and Tension After a Long Day
In today's fast-paced world, many of us find ourselves spending long hours hunched over desks, staring at screens, and grappling with the stresses of modern life. Whether you're working from home or in an office setting, the toll this takes on our bodies and minds can be significant.
As a yoga teacher, I spend a lot of time helping my clients release tension, tightness, and aches and pains from sitting down for many hours a day, not having enough time to stretch on a daily or even weekly basis.
In this blog post, I'll share my top 5 chair yoga poses that you can do at any time at your desk as well as my top 5 yoga poses you can do after work, whether in your bedroom or living room, to provide relief for both your body and your mind. None of these poses require any props, fancy gym gear or even a mat! They can be done anywhere and at any time.
Top 5 Yoga Poses After Work:
1. Child's Pose (Balasana):
Begin on your hands and knees, with your wrists directly under your shoulders and your knees hip-width apart.
Lower your hips back towards your heels, extending your arms forward and lowering your forehead to the mat.
Allow your chest to sink towards the ground and focus on deep, steady breaths.
Benefits: Child's Pose gently stretches the hips, thighs, and lower back, while promoting relaxation and relieving tension in the spine. You can also do wide-legged child’s pose which will add to the benefits as it is also a hip-opener. For wide-legged child’s pose, begin on your hands and knees then separate your knees out a bit more than hip-width apart, get your big toes to touch in the middle and lower your hips back towards your heels.
2. Downward Facing Dog (Adho Mukha Svanasana):
Start on your hands and knees, with your wrists slightly in front of your shoulders.
Lift your hips towards the ceiling, straightening your arms and legs to form an inverted V shape.
Press your hands firmly into the ground, lengthen your spine, and engage your core muscles.
Benefits: Downward Dog stretches the shoulders, hamstrings, calves, and elongates the spine, while also calming the mind and improving circulation. The stabilising position of downward dog helps strengthen muscles in the arms, upper back and shoulders which is really useful if you’ve been sitting in front of a laptop all day.
3. Cat-Cow Pose (Marjaryasana-Bitilasana):
Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
Inhale and arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose).
Exhale and round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).
Benefits: Cat-Cow Pose helps to warm up and strengthen the spine, and release tension in the back and neck. It also increases the flexibility of your neck, shoulders and spine. The movement also stretches the muscles of the hips, back, abdomen and chest. It also increases the circulation of the spinal fluid.
4. Seated Forward Bend (Paschimottanasana):
Sit on the floor with your legs extended straight in front of you.
Inhale to lengthen your spine, then exhale and hinge forward at your hips, reaching your hands towards your feet.
Keep your back straight and lengthen through the crown of your head.
Benefits: Seated Forward Bend stretches the spine, hamstrings, and lower back, while also calming the mind and relieving stress.
5. Corpse Pose (Savasana):
Lie flat on your back with your legs extended and your arms by your sides, palms facing up.
Close your eyes and allow your body to relax completely, releasing any tension in your muscles.
Focus on slow, deep breaths and allow your mind to become quiet and still.
Benefits: Corpse Pose promotes deep relaxation and helps to reduce stress, anxiety, and fatigue. It rejuvenates the body, lifts your mood and promotes the union of mind, body, and spirit.
Chair Yoga Poses for Desk Relief
Chair yoga is a modified form of yoga that can be practised while seated or using a chair for support. It offers a gentle way to stretch and strengthen the body, improve flexibility, and promote relaxation—all without leaving your desk. These simple yet effective poses are designed to alleviate the physical strain of sitting for long periods and provide moments of relief throughout your workday.
Let's explore five chair yoga poses that you can incorporate into your daily routine to release tension, improve circulation, and restore balance, right from your workspace.
1.Seated Spinal Twist:
Sit tall in your chair with your feet flat on the ground.
Inhale to lengthen your spine, then exhale and twist to the right, placing your left hand on the outside of your right knee and your right hand on the back of the chair.
Hold for a few breaths, then repeat on the other side.
Benefits: Seated Spinal Twist helps to relieve tension in the spine and improve spinal mobility.
2. Seated Forward Fold:
Sit on the edge of your chair with your feet hip-width apart.
Inhale to lengthen your spine, then exhale and hinge forward at your hips, reaching your hands towards the floor or your feet.
Hold for a few breaths, then slowly come back to a seated position.
Benefits: Seated Forward Fold stretches the spine, hamstrings, and lower back, helping to relieve tension and improve posture.
3. Chair Pigeon Pose:
Sit tall in your chair with your feet flat on the ground.
Cross your right ankle over your left knee, flexing your right foot.
Keep your spine straight and gently lean forward until you feel a stretch in your right hip.
Hold for a few breaths, then repeat on the other side.
Benefits: Chair Pigeon Pose helps to open the hips and relieve tension in the hip flexors and glutes.
4. Wrist and Finger Stretches:
Extend your right arm in front of you at shoulder height, palm facing down.
Use your left hand to gently press your fingers back towards your body, stretching the wrist and fingers.
Hold for a few breaths, then switch sides.
Benefits: Wrist and Finger Stretches help to alleviate tension and stiffness in the hands and wrists, which can be common after long hours of typing or mouse use.
5. Chair Shoulder Opener:
Sit tall in your chair and interlace your fingers behind your back.
Inhale to lift your chest and roll your shoulders back, opening through the front of the chest.
Hold for a few breaths, then release and shake out your arms.
Benefits: Chair Shoulder Opener stretches the chest, shoulders, and upper back, helping to counteract the forward slouching posture often associated with desk work.
Incorporating these yoga poses into your daily routine can help to alleviate the physical and mental strain of long hours spent at a desk. Whether you have the luxury of rolling out your mat at home or need to find moments of relief at your desk, taking time to move and stretch your body can make a world of difference in how you feel.
Remember to listen to your body and honour its needs, and always consult with a qualified yoga instructor or healthcare provider if you have any concerns or medical conditions. As you explore these poses, may you find moments of peace, release, and rejuvenation in your day.
Namaste, Angela at Sussex Yoga x
