It is way too easy to get restless during a full day of sitting at a desk, staring at a computer screen.
I don't know about you, but I yearn to take myself on walks, like a little puppy.
How do you maintain your motivation while sitting at your desk all day?
You make it work. You have to bring fitness to you, allow it to work within your day.
You don't need a mat for any of the following yoga exercises. All you need are your feet, your motivation, and your willingness for a good, lunchtime stretch.
The next time the 2:30 feeling is kicking your productivity to the curb, try these six yoga poses to refresh both your body and your mind.
1. Scale Pose
This pose may be the most challenging of the bunch, but hey, a little challenge never hurt anyone.
And if you've been sitting at your desk for the majority of the day, chances are, a little challenge will do your body good.
Scale pose is good for toning your abdominal muscles, calming your mind, and improving your sense of balance.
To get into this bad boy, first, sit at the edge of your chair.
Then press your hands down at the edge of the chair, on either side of your hips. Simultaneously lift your feet off the floor, and your body off the chair.
At this point, your arms should be the only thing holding you up. Hold for at least two breaths.
2. Seated Twists
This pose is great for stretching and strengthening the obliques.
Your back is also engaged here, so it provides support for your spine, as well.
To do this one, sit at the edge of your chair and twist to your left. To deepen the twist, place one hand on the back of the chair as you go further into your twist. Repeat on the opposite side.
3. Cow Face Pose
This one allows you to get that really good stretch you might need after sitting hunched over a desk for a few hours.
Cow face pose also helps you feel more limber.
For this pose, again, sit at the edge of your seat. Bring your left arm behind you and your right arm behind your hand. Clasp your hands (getting hold of your fingertips may be a little challenging). Repeat on the other side.
Feeling flexible yet?
4. Desk Shoulder Opener
The desk shoulder opener provides you with an all-out upper body stretch.
Though this move is not the subtlest, rest assured, you can still do it at your desk.
This one should be your go-to if you're looking to relieve neck and shoulder tension.
Here's how to do it: Sit at the edge of your chair, pull your chair back, outstretch your arms in front of you and fold forward, onto your desk. It's a bit reminiscent of a cat stretch, and we all know how good those cats stretch.
5. Forward Fold
This one involves standing, but that's good! You've been sitting for awhile, so your body could use the extra movement.
The forward fold is the most free, because you literally just bend forward and allow your arms to hang… almost like a kid upside down on the monkey bars, except you're an adult working a desk job and stuff.
To do the forward fold, stand erect, then bend forward, without allowing your knees to bend. If your knees must bend, it should only be ever so slightly.
6. Chair Forward Bend
This is literally the same as the forward fold, except you can remain seated for this one.
Even though you're in a chair, you can still get that feeling of a nice, satisfying stretch.
To do this one, see the directions for the forward fold. The only difference is, for this one, your knees are allowed to be bent since, you know… you are sitting.