How to Do Some Easy Chair Yoga Stretches

Mar 26, 2012
We are under the gun and deal with more stress each and every day. More deadlines keep us confined to our desk chair and much of the day to day activities of business are being conducted via e-mail, the computer-fax, the palm pilot, texting via phone, or blackberry, video conferencing, telecommuting, there are various updates, and a constant exchange of data and very little time for breaks and then many of us are eating our lunch without ever leaving our desk.

It’s no wonder that we have more complaints than ever about poor circulation, aching back, stiff neck, tired legs, and the lack of mobility, flexibility, and an unfocused mind. We never leave our desk or that office chair!

Well good news for you. I have a few great stretches that can be done in the chair or in and around the chair. It takes anywhere from 3-7 minutes of your time. Do you think you can spare a few minutes? Great! Let’s get started. Over the next few weeks I’m going to show you many easy stretches that you can do right at your desk. Let’s start with some:

easy and good ones for the back:

Easy back stretches:
(Spinal Twist)

Step One: Push your chair back from your desk for the time of stretching.

Step Two: Uncross your legs and sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground. Your hands can rest on the tops of your thighs for now. During the stretching please breathe in and out through your nose only.

Step Three: Take your LEFT hand and cross it to your right knee. Now take your right hand and hold firmly to the back of the chair. Push your left hand against your right knee, and twist your body. You will look over your right shoulder. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs

Switch Sides--
Step Four: Take your RIGHT hand and cross it to your Left knee. Now take your Left hand and hold firmly to the back of the chair. Push your right hand against your left knee, and twist your body. You will look over your left shoulder. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and put your hands back on your legs. You can repeat for as long as you need to. It helps to release the spine and back.

New Stretch:
(Bending to the Side)

Step One: Sit with your legs slightly open, which is chair or hip width. Put your feet solidly on the ground

Step Two: Take your RIGHT hand and place it on the chair seat beside your leg. Hold on to what you find there. You may have to shift in your seat to get some chair space on the side of you.

Step Three: Take your Left hand and arm, and bring it over your head towards your right side. Bending now to the right, and extending your arm and palm of your hand down towards the floor near your RIGHT side. You are stretching the left side of your body and back with this stretch by bending over to the right. Hold for approximately 5-15 seconds. Breath in and out only through your nose. Release and put your hands back on your legs. You can repeat for as long as you need to.

Switch Sides--
Step Four: Take your LEFT hand and place it on the chair seat beside your leg. Hold on to what you find there. You may have to shift in your seat to get some chair space on the side of you.

Step Five: Take your Right hand and arm, and bring it over your head towards your left side. Bending now to the left, and extending your arm and palm of your hand down towards the floor near your LEFT side. You are stretching the right side of your body and back with this stretch by bending over to the left. Hold for approximately 5-15 seconds. Breath in and out only through your nose as you can. Release and put your hands back on your legs. You can repeat for as long as you need to.

Let’s proceed with one more stretch for today. We will maintain and use the same sitting position.

New Stretch:
(Stretch your arms upward and interlock your hands over your head)

Step One: Lift your arms over your head and extend them upward as far as you can. Interlock your fingers. With your fingers clasped stretch from side to side as you breathe in and out through the nose. As you can. Do that several times back and forth from the right to left.

Step Two: Now stop your arms in the middle (arms still upward with your fingers still interlocked above your head.) Lean your arms and hands backward and push your chest slightly forward. Hold for a few seconds. Release.

Ahhh!! Doesn’t that feel better already?! By now with these simple stretches you got some blood flowing. That is one of the key points. It’s very important to leave your desk once and awhile too. Continue breathing and get that oxygen to your belly if you can.

Until next time. This is Yoga Kat