Chair Yoga: 5 min Yoga exercises at your desk

Chair Yoga: 5 min Yoga exercises at your desk

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Chair Yoga: 5 min Yoga exercises at your desk….Learn to release tension and increase your energy levels while at work!

We spend the majority of our days sitting in chairs, cars and couches; which results in poor posture, neck / shoulder tension, back problems, limited hip mobility and decreased energy levels. It’s imperative that we take time throughout the day to move our bodies to keep ourselves healthy and productive!

This 5 minute sequence is designed for you to take a short break from your busy work day to reset. This video consists of an all-levels Yoga practice that can be done while seated at your desk. This specific sequence is designed to remove tension from the neck and shoulders, as well as increase spinal mobility. Low back pain is the second highest cause of missing work after the flu. Back pain can be prevented and treated by strengthening the back muscles, increasing flexibility and improving poor posture. This sequence targets the underlying causes of low back pain caused by sedentary conditions.

Did you know that sitting for long periods of time can increase your risk of death by 40%?! Our body is not built to sit for such long periods of time — so make an effort to get up throughout your day! Walk around, stretch your back, your legs, your neck… and keep moving!

All Yoga practices focus on deep breathing while moving through poses, making this practice a moving meditation. Deep breathing into the belly increases oxygenation, lowers the heart rate and blood pressure, improves digestion and creates a calming effect on the mind. Learning how to breathe deeply is an effective way to handle stress.

Make sure to take 5 minutes out of your busy work day to take care of yourself with this all-levels sequence!

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HELPFUL LINKS:

Sitting is Killing You:
http://www.lifehack.org/articles/lifestyle/why-sitting-is-killing-you.html

Exercises at your desk:
http://www.forbes.com/sites/jacquelynsmith/2013/02/06/the-10-best-exercises-to-do-at-your-desk/

The Health Hazards of Sitting:
http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/

Posture Problems:
http://www.healthcommunities.com/back-pain/posture-problems.shtml

The Science of Posture:

The Science of Posture: Sitting up straight will make you happier, more confident and less risk-averse

Avoid Shoulder Pain at Work:
http://www.healthline.com/health/chronic-pain/shoulder-pain-at-work#Overview1

Yoga Stretches at Your Desk:
http://yoga.about.com/od/yogasequences/tp/deskstretches.htm

12 Poses to Undo the damage of your desk job:
http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html


Don’t Miss This Article:

A Easy But Effective Guide To Lose Fat After 40, 50 ,60

Many people do not have any weight loss goals because they are not motivated. Making exercise fun doesn’t have to be a major challenge! These tips will help you get started.


Crank up the volume and play some tunes during your workout. Research has shown that music can distract you from feeling tired from the workout, thus enabling you to continue longer and stronger. Make a playlist of nothing but fast moving, upbeat songs just for your workout. Fast music will keep you moving. Your body will naturally adapt to the rhythm of the song. This is an effective way to ensure you have a good pace throughout the whole workout. Time will go by faster if you sing along to the music.


Friends are the best motivators. As you complete your workout, be social and conversational. You will be amazed by how short your exercise session feels. Both you and your friend will be amazed at the rapid weight loss you experience.


Think about getting one of the many workout video games available. This is a wonderful way to make your workout more exciting. These games tend to have built in reward systems that will help motivate you and distract you from the effort of playing. You will not feel tired, so this makes it so you can work out longer and harder.


Purchase clothing that is comfortable and flattering once you have decided on a fitness and exercise plan. Wearing unfashionable, poorly fitted exercise clothing will surely discourage you from exercising regularly. Having great fitting and fun workout clothes will provide great motivation to exercise.


Because boredom is common when exercising, switch up your routine each day. It is important to introduce new ways to exercise into your routine to avoid from getting bored. It is important to stay motivated. If you lose interest in exercise and stop, you are going to lose your momentum. That will make it hard to get started again.


You should never hesitate to acknowledge, and reward, your own success. After you reach a fitness goal, give yourself a reward to help you stay motivated. Make the treat something that you really want – you deserve it!


It is easy to start thinking of your workout as still another chore, but it is possible to have fun while you get fit. There are actually many things a person can do make their workout fun instead of dreading it. This article contains the advice you need to develop a fun exercise routine.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.

8 Comments

  1. Luna Kelly says:

    i love this exercise! i have scoliosis and being in the same position for a long time hurts my back.
    this exercise relieved a lot of pain! Thank you so much!

  2. this is terrific stuff! Thank you SO much for sharing. I am a 43 year old guy who is finally getting back into yoga. Your videos are a blessing, and I am now a subscriber, too!

  3. themarissa says:

    That was enjoyable, even without having a deskjob myself!  Very easy to do.

  4. love this  because is so helpful to the person sitting at a desk all day getting stressed out and not able to destress under normal conditions   Way to go Katie!

  5. Thanks for watching! If this video was helpful, please click the thumbs up to like it!

  6. Yup, this works. Sometimes I also go into a large restroom stall and do an inversion 

  7. Awesome Katie! just shared this with my gradschool colleagues! 

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