5-Pose Yoga Treatment for Desk Dwellers

 

How to Do Triangle Pose | Yoga Alignment | Greatist 60-Second Yoga Fix: Trikonasana

Video taken from the channel: BrettLarkinYoga


 

We Heart Living Desk Job Yoga Fix

Video taken from the channel: We Heart Living


 

Boat Pose| How to do it Correctly Using Your Core and Hip Flexors!

httpv://youtu.be/bdi9psw_4g?rel=0&modestbranding=1

Video taken from the channel: Man Flow Yoga


 

Yoga at Your Desk FREE 10 Minute Yoga Class

Video taken from the channel: Action Jacquelyn


 

Yoga Quick Fix: Repairing Sitting Damage

Video taken from the channel: Muscle And Mat


 

4 Moves for Hamstring Harmony | The Yoga Solution With Tara Stiles

Video taken from the channel: LivestrongWoman


 

Undo The Damage Of Sitting At Your Desk With These Shoulder Moves

Video taken from the channel: HuffPost


1. SEATED SIDE STRETCH Side-bending postures stretch and lengthen your sides and back, release compression between the 2. SEATED EAGLE In this variation of Eagle, you’ll focus on the arms, which will help relieve tension in your neck and 3. SEATED PIGEON The pose opens up the hips, groin, hip. 5-Pose Yoga Fix: Stretches for Cyclists 1. CAT AND COW. Cat and cow pose go together like peanut butter and jelly. Cat stretches the back and strengthens the 2. DOWN DOG. This lengthens the back muscles and hamstrings.

Widen your stance and keep a soft bend in your knees to 3. PLANK. This. Keep reading for two more yoga poses for 9-to-5 folks! Purvottanasana If you’re typing away at a computer screen all day long, then giving a little attention to.

The pose opens up the hips, groin, hip flexors and thighs, which is the perfect antidote to hours sitting at your desk. The Move: Scoot to the edge of your chair and cross the right ankle over the left thigh. Flex the right foot and gently press the right thigh toward the floor. Breathe 5-7 long, full breaths in each pose before going on to the next posture.

Have a wonderful weekend! PSA gentle yoga sequence, yoga for better sleep, and a short energizing yoga flow to combat the afternoon slump. In Yoga Practice Tags yoga sequence. The plow pose works wonders on reducing stress and fatigue, while also easing symptoms of backaches which are common to desk workers.

Don’t get frustrated if your feet do not reach all the way to the floor behind you! No matter how far you can go, you’ll still reap the many benefits of this useful pose. Fix your gaze over your right shoulder behind you.

Remain in this position for five breaths, and then release the twist, straighten your legs out in front of you, and repeat the same with your left knee. I call this class Desk Dwellers Flow because we focus on your chest, shoulders, upper back, and neck. It’s great for those of us who sit at a desk. This is for all you desk dwellers who spend so much time sitting and working at a desk or at a computer.

Office Worker Repair Yoga The Nova Yoga Show Desk Dwellers Duration: 27:13. These 8 Brilliant Yoga Poses Will Fix The Damage Your Desk Job Is Doing To Your Body. by DailyHealthPost Editorial August 2, 2019. Advertisement. There is a new theory that “sitting” is the new “smoking” in terms of negative health effects.

That is a pretty bold statement when you consider the deadly consequences of smoking.

List of related literature:

In addition, many businesses offer yoga classes or encourage their employees who work at desks or work stations to practice “desktop yoga” (i.e., yogalike exercises that can be done while sitting at a desk) in order to reduce muscular tension.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

FIGURE 19-18 Amy used yoga at home, providing her with proprioceptive input, to reduce stress at the end of the day.

“Sensory Integration: Theory and Practice” by Marlaine C Smith
from Sensory Integration: Theory and Practice
by Marlaine C Smith
F.A. Davis Company, 2019

Asymmetrical stresses may also be imposed by unilateral movements of an upper extremity via the attachment of the cervicoscapular muscles.10 When sitting at the computer, patients are instructed to have a supportive chair with armrests that will reduce thoracic flexion and assist in maintaining good thoracic alignment.

“Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book” by Shirley Sahrmann
from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book
by Shirley Sahrmann
Elsevier Health Sciences, 2010

In the program’s early days a couple years ago, employees used to gather in the conference room for a one-a-week “chair yoga” session, where they did seated exercises.

“Organizational Behaviour in a Global Context” by Albert J. Mills, Jean C. Helm Mills, John Bratton, Carolyn Forshaw
from Organizational Behaviour in a Global Context
by Albert J. Mills, Jean C. Helm Mills, et. al.
Broadview Press, 2006

One of the keys to building this into the daily routine would be to have the yoga mat in plain view.

“Chief Wellbeing Officer” by Steven P. MacGregor, Rory Simpson
from Chief Wellbeing Officer
by Steven P. MacGregor, Rory Simpson
LID Publishing, 2018

In the car, patients can use a lumbar roll to promote proper posture; at work, patients are advised to sit upright at the computer in an adjustable, comfortable chair with adequate monitor adjustment.

“Essentials of Physical Medicine and Rehabilitation E-Book” by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
from Essentials of Physical Medicine and Rehabilitation E-Book
by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo
Elsevier Health Sciences, 2018

Chair and bed adaptations can include the basics of yoga stretches and poses.

“Clinical Handbook of Mindfulness” by Fabrizio Didonna
from Clinical Handbook of Mindfulness
by Fabrizio Didonna
Springer New York, 2008

By giving plenty of time with these poses Yoga students can make wonderful strides in their capacity to do comfortable seated poses.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

The largest improvement in adding the yoga, she noted, was not related to her back problem.

“Quiet Your Mind & Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, Or Chronic Pain” by Colleen Carney, Colleen E. Carney, Rachel Manber
from Quiet Your Mind & Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety, Or Chronic Pain
by Colleen Carney, Colleen E. Carney, Rachel Manber
New Harbinger, 2009

Computer workstations should allow for adjustments that promote good postures.

“Human-Computer Interaction Fundamentals” by Andrew Sears, Julie A. Jacko
from Human-Computer Interaction Fundamentals
by Andrew Sears, Julie A. Jacko
CRC Press, 2009

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

View all posts

24 comments

Your email address will not be published. Required fields are marked *

  • Hey Rob thanks a lot for another great yoga video, this is very helpfull.
    If it’s not too much asking, could you please share about what meal plan you follow? type of foods, etc.

  • Thank you for the lesson. Short enough for an evening excersize, has some badass postures, like that leg high and bent, twist greeting, ets. I like the postures which feel new for the body, unfamiliar movements. Despite there first was some stress in the lower back, to the end it is gone and the place feels more alive. 0.75 speed helps again for watching first time.

  • The finger stretching makes me feel ready to type again on my pc. Since I work translating TV shows for DirecTV, sometimes my fingers hurt, when I spend to much time. This stretching Is amazing!!!

  • Thank You for this Rob! You are Amazing! I had to wait 2mnths to do all of it,till I got Stronger strength wise,and Balance Improved:-D Have a Purrring Weekend

  • This 13 minute video is proof positive that Dean is at the top of his game. Production qualities are great, multiple camera angles, good lighting and nice clear audio help maintain your concentration and understanding. In all the years I’ve done boat I have never had it explained so thoroughly and so clearly with Dean’s signature spot on body positioning plus verbal instruction approach. You can watch or you can just listen, either way it’s clear and above all understandable because his words and his body are always in complete sync. The distinction and illustration of the 4 levels of boat is essential for beginners and veterans alike and ties in so well with the comment later about “not giving up if it’s difficult. As if that wasn’t enough detailing the difference in how men and women approach boat is critically important to us men often surrounded by “boat-happy” women in class. The Wellness Tip (keep trying) and Personal Habit (napping) are super-sweet icing on the cake. A ton of very useful information. This one I have replayed a couple of times it’s that good. Keep it coming Dean!

  • I don’t work in an office I’m a manager at a restaurant so I’m on my feet all day, but the stretches in this video were much needed for my body! It was perfect to do this morning before I went to work. My favorite Office Yoga move was the chair Warrior I felt like I was able to get more of a deeper stretch than usual in my hip flexor since the rest of my body was supported by the chair.

  • Tara, do you do regular cardio as well or only yoga?
    I am sorry that you have to put up with comments like those below. What a waste of your time. Thanks.

  • The Chair Warrior Pose with the spinal stretches followed by the cat cowls felt AMAZING. Plus the Chair Warrior pose is a full body stretch you can do at the desk! How clever!

  • I love the jaw muscle massage. I clench my jaw a lot and get headaches so to be able to relax that part of my body and massage it is nice.

  • Loved it! Just what I needed after all day at the desk. Loved the clarity, the pace, the “straightforward” style, the instructions. All great! Namaste

  • Uber-tight hamstrings have been one of my problem areas, and I’ve finally decided to get serious about addressing this issue. Sure enough, Tara Stiles has an instructional video addressing this issue. I would like to thank you for uploading this!

    Also, thanks so much for uploading all your other excellent instructional yoga videos! I downloaded as many as I could just before I left for the African bush on a research project, where I had no access to my gym, my yoga instructor, and internet was near non existent. Your videos were a godsend for learning new yoga techniques in that environment.

  • I think my favorite office yoga move is the chin tuck. About 4 years ago I was in a horrible car crash & I broke my neck, luckily I wasn’t paralyzed but I still to this day have neck pain. This move helps a lot!

  • Combination of body mind and soul…perfect, I feel good when I see this kind of yoga, otherwise people destroyed the real meaning of it. Thanks

  • I love any of the movements pertaining to the wrists mine are always so stiff as I do not take the time to do simple stretches, so I love the stretches that help release shoulder/wrist tension!

  • Hi I am 13 years old and a cheerleader in the uk my hamstrings are so right I can’t thought the ground,my legs are pretty long and I have a small body I can’t do the splits or sit in a pike position without them really pulling let alone the stretches we do at cheer where we have to get our heads to our knees! PLZ help me
    Charlotte

  • I love the articulated finger stretching. I’m in cosmetology school and my arms and hands always get so achy and shaking it out helps!

  • Hi Tara, thank you so much!!! I can never remember a time when I’ve been able to touch my toes but my hamstrings have never felt this stretched/relaxed. Would you be able to more beginner videos for flexibility specifically on stretching out the calves and back?
    Thanks again!

  • hey Tara! very helpful video. I´ve got very tight hamstrings because a sciatic condition.. is there any extra tip you can give me? I hardly come to easy poses such as pachimotanasa

  • I love the office warrior 1 pose! It helps me stretch everything that bothers me (back mostly) with just one move. I like the “office warrior” idea too haha

  • Hey, awesome stretches! These work amazingly well none of the stretches I know do anything for my tight hamstrings. I’m a runner and the tightness is causing serious problems for me. I’m gunna incorporate this to each pre-run stretching session. Thanks!

  • hi tara, I have problems with hamstring stretches just recently, specifically when Im doing the leg-spread stretch. I used to do that pose with ease but since I have strained it by multiple, hasty stretches, I am now having pains whenever I do certain hamstring stretches close to the inner hamstring. will I still be able to do hamstring stretches soon? Im worried my inner hammy wont recover to its full stretch capacity.

  • I’m just being truthful. I know that many people who have a point to prove also like to act as if they know. Everyone has an opinion and is entitled to that opinion. But I was stating a fact about myself and not anyone else.

  • I never Tried yoga.Maybe I’m a bit shared because I’m not that flexible? But my favorite move you did in this vid is the warrior pose. It’s Kinda challenging & kinda relatxing at the same time. ��������

  • Excellent video. Many thanks! Still not sure about the afternoon nap, though. At least for me, it’s a guarantee for not being able to sleep at night.