Yoga Stretches To Try At Work

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By: Katarina Kovacevic

Raise your hand if you’re feeling the strain from a work life spent sitting at a desk. (Do you see me,
frantically waving my arm in the air? It kind of hurts.) To help relieve the tension, we’ve rounded up three
effective yoga stretches that you can perform throughout your day.

1: For Balance, Hips + Chest
Ever tried a “Chair Pigeon” pose? Now’s your chance. This move helps us center our balance – which we
sometimes lose when sitting in a desk chair – and opens up the hips and chest. Sitting in your chair,
place one leg over the other at a 90-degree angle. Flex the elevated foot to help relieve pressure on your
knee. From this upright position, and keeping an even distribution on your sit bones, gently lean into the
stretch in your upper outer thigh. Hold for 5 to 10 breaths. Repeat on the other side.

2: For Spine, Legs + Shoulders
It’s all about the “Standing Seal Pose.” Start in a standing position with your legs 3 to 4 feet apart. Inhale
your arms behind you, locking your fingers together. Squeeze your shoulder blades together and lift your
gaze upwards. Fold forward at the hips, bringing your arms in front of you. Keep the legs and arms
straight, holding the pose for 4 to 8 breaths. Squeeze shoulders together as you inhale back to an upright
position. Exhale and release your arms.

3: For Your Neck
Staring at a computer screen all day can do a real number on your neck muscles. Neck releases are a
good way to counteract the strain. Gently tuck your chin to your chest and then slowly roll your head from
side to side. Pause on each side with your ear resting over the shoulder. Next, gently make complete
circles with your head, an equal number each way. Feeling knots? Hold in position for a few breaths –
whatever feels good. Add additional stretch by turning your chin down and toward the shoulder, holding
for a few breaths before switching sides.

Katarina Kovacevic is the owner of Redefined Communications, a company offering blogging and
ghostwriting services for women in leadership, and female-focused and purpose-driven businesses. She’s
also the founder and editor of RUBY Media, a digital media company that promotes female camaraderie,
supports sisterhood and inspires women to make a difference in the world. You can connect with Katarina
on Instagram or LinkedIn, or with RUBY on Instagram, Facebook or Twitter.


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