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Yoga can work wonders on your day, especially if you sit at a computer, drive a car all day long, or just need a pick me up. Below is my office/desk/chair yoga routine to refresh you for the rest of the day!! Do often throughout the day to pick yourself up!

It’s 3 p.m., and once again you find yourself reaching for another cup of coffee, energy drink, or sweet treat from the vending machine. You chug your drink or scarf the treat only to find you are still sluggish and ready for a nap. What can be done to overcome this 3 p.m. slump?


Yoga is the answer. So put down that cup of coffee or that sweet treat, slip your shoes off for just a moment, and get onto the mat!

While busting out some great yoga poses in the office might not seem like the most appropriate or feasible activity, there are many yoga poses that can be done right at your desk, and are proven to refresh and re-energize – so you can power through the rest of your day with ease and energy!

What is yoga, you wonder? Yoga is controlled breathing techniques, meditation, and specific body movements and poses to help renew and refresh your body, mind, and spirit. Yoga can be done in complete stillness for mediation, or as a part of sequenced, moving poses to get the breath and blood flowing. Studies have proven yoga to calm the mind, breath, and heart rate, and to refresh and rejuvenate the body.

While performing the breathing techniques and clearing the mind, yoga can enhance your productivity and energy in the work place. Yoga can be done at any time of the day, and as often as you need while working at your desk! (Insert general yoga picture here)

Below is a quick office routine that you can do anytime to wake yourself up and get you back on track to a productive and calm work day:

  • If you can, shut your office door and turn off any electronic devices. Start to unplug. Slip off your shoes and loosen your tie as needed and close your eyes.Ujjayi breathing
  • Start with some yoga breathing here. While closing the eyes, start to clear the mind, and begin your Ujjayi breathing. This is your yoga breath. Deep long, slow inhales through the nose, and long, slow exhales though the nose. It’s a deep audible breath: Darth-Vader like breathing! Work this slow breath for about a minute or two.
  • After you have cleared the mind and calmed the breath, rub your temples to ease stress and tension.
    Massage your temples.

    Make small circles around your temples in each direction for a minute. Then, start your slow neck circles to release neck and shoulder strain. Roll the neck very slowly in circles in one direction about 4-5 times, and then switch the direction, all while still using your Ujjayi breathing. The breath work helps control the movement and continue to create calmness.

  • Hold an inhaled breathBring your hands in front of your chest.

    Next, you will want to open up the upper body with some cat/cow stretches. Interlace your fingers in front of your chest to start, and slowly lift them above your head, taking your gaze with you. Hold an inhaled breath, and as you exhale, round the back and bring your hands in front of your chest. Inhale again and lift the hands and continue with the deep inhales and exhales, and cat/cow stretches, for a minute or so.

  • Sweep arm up and over, along your ear. Sweep one arm up and over to the opposite side, arm along your ear from deep side stretches. Hold each for 5-10 deep breaths. Then switch sides.
  • Now, turn to the side of your chair if you can or stand up next to your desk for some forward folds.
  • Sweep the arms up above your head on a big inhale and as you exhale (still through your nose) fold forward, either sitting or standing. Hold the pose nice and relaxed and heavy for a few breaths. Repeat, sweeping the hands up and folding a few more times.
    Fold forwardSweep arms forward.
  • Spinal twistsSitting back in your chair, work some spinal twists to keep the back and neck healthy. Taking your hands to the back of your chair on each side, twist from your lower belly and back and exhale twisting towards the back of your chair. Hold 5-10 breaths, then switch sides.
  • Before coming into a short savasana (resting pose), work some eagle arm poses to release upper back tension and strain. Bend at the elbows and wrap one arm under the other and wrap palm to palm or back of hand to back of hand. While breathing, pull hands and elbows away from the body as much as you can. Sit up nice and tall. Hold 5-10 breaths and switch.Savasana;
  • Now clear a space on your desk, close your eyes, and fold over your desk for a minute or two for your savasana, final resting pose. This seals up everything you have done, calms the heart and mind, and gets you ready to tackle the rest of your day!

This routine can be done several times during the day, or as needed to re-energize, rejuvenate and refresh you body, mind and spirit! So put down that candy bar and start your yoga breathing!


Yoga journal and http://www.yogajournal.com/article/beginners/yoga-questions-answered/
Office yoga http://www.artofliving.org/us-en/yoga/off-yoga-mat/yoga-office
Office yoga http://www.huffingtonpost.com/meredith-nordhem/office-yoga-poses_b_5604195.html
Sanskrit yoga http://www.yogajournal.com/category/yoga-101/sanskrit/