You don't have to practice yoga for hours on end. A yoga routine can be as short or as long as you'd like — and you can practice wherever you want, even at your desk.
Here are four poses that will help you stretch and correct your posture while you're sitting at your desk all day. Practice each pose for a few breaths before moving on to the next. Try to practice this series of poses a few times a week.
Open your arms wide out to the sides. Bring your arms toward each other and cross your right arm under your left arm. Bend your elbows, and if you can, wrap your wrists so your palms touch. As you inhale, bring your elbows in line with your chin. Exhale, drop your chin down. Breathe into your upper back and neck for 3 to 10 breaths, then repeat on the other side.
Inhale, sit up tall. Exhale, twist to the right. Look over your right shoulder. Hold here five breaths, then repeat on the other side.
Forearm Crossed Breath
Inhale, and lift your arms up alongside your ears. Exhale, and bend your elbows and clasp your forearms on top of each other. Breathe here, imagining the inhaling breath going up your right arm, across your forearms, and the exhaling breath going down your left arm, and then to your center, for three breaths.
Repeat in the other direction three times as well. If you have time, begin what is traditionally called khapalabhati. Inhale to a comfortable level. Begin short, sharp breaths out of the nose, where the inhale is simply a reaction to the exhale, as the diaphragm pumps on the abdominal wall. It should feel like something between sneezing and blowing your nose. (If you are pregnant, skip khapalabhati.) Keep these up for a minute, energizing your body with each pump.
Chair Forward Fold
Come to the edge of your chair. Separate your feet hip-distance apart. Extend your legs forward and flex your feet so the heels press into the floor. Inhale, sit up tall. Exhale, fold forward, reaching your hands toward your ankles or shins. Let your head hang here and hold for 5 to 15 breaths.
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