Long hours at a desk can leave you with a stiff back, a sore neck, and mental fatigue. Unwind and rejuvenate your body and mind with a few simple yoga poses that are perfect for de-stressing after a tough day at the office.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle, flowing movement
is perfect for waking up a stiff spine after hours of sitting. It improves flexibility in the back and neck while also gently massaging the internal organs. Start on your hands and knees, with wrists under shoulders and knees under hips. As you inhale, drop your belly, lift your chest and look forward (Cow Pose). As you exhale, round your spine toward the ceiling and tuck your chin to your chest (Cat Pose). Continue flowing between these two poses for 5-10 breaths, moving with your breath to release tension.
Downward-Facing Dog (Adho Mukha Svanasana)
An iconic yoga pose for a reason, Downward-Facing Dog provides a full-body stretch that can feel incredibly restorative. It targets the hamstrings, calves, shoulders, and spine. From your hands and knees, tuck your toes and lift your hips up and back, forming an inverted 'V' shape with your body. Spread your fingers wide and press firmly into your hands. You can bend your knees generously to focus on lengthening your spine. Gently 'walk the dog' by bending one knee and then the other to deepen the stretch in your hamstrings. Hold for 5-8 deep breaths.
Seated Spinal Twist (Ardha Matsyendrasana variation)
Twisting poses are excellent for relieving stiffness in the back and shoulders and improving spinal mobility. You can do this one on your yoga mat or even in your office chair. Sit tall with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left thigh. Place your right hand on the floor behind you for support. Inhale to lengthen your spine, and exhale to twist your torso to the right, hooking your left elbow outside your right knee. Gaze over your right shoulder and hold for 3-5 breaths before switching sides.
Child’s Pose (Balasana)
This is a deeply relaxing resting pose that gently stretches the back, hips, and shoulders while calming the mind. Kneel on your mat, touch your big toes together, and sit back on your heels. Separate your knees about as wide as your hips. Fold forward, resting your torso between your thighs and your forehead on the floor. Your arms can be stretched out in front of you or resting alongside your body with palms facing up. Focus on your breath and allow your body to feel heavy, releasing all the day's stress into the ground. Stay here for as long as it feels good.
Legs-Up-The-Wall Pose (Viparita Karani)
Perhaps the ultimate restorative pose, this simple inversion is fantastic for relieving tired legs and feet, reducing fatigue, and calming the nervous system. To get into it, sit with one side of your body against a wall. Gently swing your legs up the wall as you lower your torso to lie flat on your back. Your hips can be right against the wall or a few inches away. Let your arms rest comfortably at your sides, palms facing up. Close your eyes and breathe deeply for 5–10 minutes. This pose promotes circulation and is an excellent way to unwind mentally.
Bridge Pose (Setu Bandhasana)
After a day of hunching forward, Bridge Pose is a wonderful counterpose that opens up the chest and shoulders while strengthening the back. Lie on your back with your knees bent and feet flat on the floor, hip–width apart. Your arms should be alongside your body with palms down. Press into your feet and arms to lift your hips off the floor. Keep your thighs parallel and try to clasp your hands together on the floor beneath your pelvis, rolling your shoulders underneath you to open the chest. Hold for 30 seconds, breathing steadily.
