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Chair Exercises: Yoga at your desk

Chair Exercises

Yoga at your desk

Incorporate these stretches into your routine to ease tension and increase flexibility
Yoga-Seated-Knee-Extensions

1. Seated Knee Extensions

How to Do:
  • Sit upright on a chair with your back straight and feet flat on the floor.
  • Slowly lift one leg, straightening it out in front of you.
  • Hold for a few seconds, then lower it back down.
  • Repeat with the other leg.
Time Duration:
  • Perform 10–15 repetitions for each leg. Repeat 2–3 sets.
Health Benefits:
  • Strengthens the quadriceps (front thigh muscles).
  • Helps prevent knee pain caused by prolonged sitting.
  • Enhances blood circulation in the legs, reducing stiffness.

2. Chair Spinal Twist - Ardha Matsyendrasana

How to Do:
  • Sit sideways on the chair, feet flat on the floor.
  • Twist your torso gently towards the backrest of the chair.
  • Hold the backrest for support.
  • Switch sides.
Time Duration:
  • Hold each side for 20–30 seconds. Repeat 2–3 times per side.
Health Benefits:
  • Enhances spinal flexibility.
  • Stimulates digestion by massaging abdominal organs.
  • Relieves tension in the lower back.

3. Chair Forward Bend - Uttanasana

How to Do:
  • Sit at the edge of the chair, feet hip-width apart.
  • Exhale and fold forward from the hips, letting your head and hands reach down towards the floor.
  • Keep your neck relaxed.
Time Duration:
  • Hold the stretch for 20–30 seconds. Repeat 2–3 times.
Health Benefits:
  • Stretches the back, hamstrings, and shoulders.
  • Relieves tension in the lower back.
  • Calms the nervous system.

4. Chair Pigeon

How to Do:
  • Sit with your back straight and feet flat on the ground.
  • Lift your right ankle and place it over your left thigh, creating a figure-four shape.
  • Gently press the right knee downwards.
  • Switch sides.
Time Duration:
  • Hold each side for 20–30 seconds. Repeat 2 times per side.
Health Benefits:
  • Stretches the hips, thighs, and glutes.
  • Relieves tightness and improves hip flexibility.
  • Alleviates lower back pain.
Yoga-Chair-Pigeon

5. Chair Eagle - Garudasana

How to Do:
  • Sit tall and cross your right thigh over your left thigh.
  • Wrap your right foot behind your left calf if possible.
  • Bring your arms in front of you and cross the right arm over the left.
  • Press palms together or hold the thumb.
Time Duration:
  • Hold the pose for 15–20 seconds per side. Repeat 2–3 times per side.
Health Benefits:
  • Improves focus and balance.
  • Stretches shoulders, upper back, and thighs.
  • Releases tension in shoulder joints.

6. Chair Raised Hands Pose - Urdhva Hastasana

How to Do:
  • Sit with your feet firmly on the ground.
  • Inhale and raise both arms overhead, palms facing each other.
  • Stretch upwards, keeping your back straight.
Time Duration:
  • Hold the stretch for 15–20 seconds. Repeat 2–3 times.
Health Benefits:
  • Stretches the shoulders, arms, and sides of the torso.
  • Relieves stiffness in the upper body.
  • Promotes relaxation and deeper breathing.
Yoga-Urdhva-Hastasana

7. Seated Crescent Moon Pose

How to Do:
  • Sit straight with feet flat on the floor.
  • Raise arms overhead, interlace fingers, and stretch upward.
  • Lean gently to one side while keeping the opposite sit bone grounded.
  • Repeat on the other side.
Time Duration:
  • 10–15 seconds per side; repeat 2–3 times.
Health Benefits:
  • Improves posture
  • Relieves upper body tension
  • Enhances flexibility, and boosts lung capacity.

8. Seated Backbend Pose

How to Do:
  • Sit on a chair with feet flat.
  • Place palms on your hips, fingers pointing down.
  • Inhale, arch your back gently, and lift your chest upward.
  • Tilt your head slightly back, keeping the neck relaxed.
Time Duration:
  • Hold for 10–15 seconds. Repeat 3–5 times.
Health Benefits:
  • Opens the chest and shoulders, improving posture.
  • Strengthens the spine and relieves upper body tension.
  • Boosts energy and enhances focus.
Yoga-Seated-Backbend-Pose
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