3-Minute Yoga Exercise Regimen You Can Do While Sitting at Work

Stopping long hours of sitting at your desk with breaks for stretching or walking sounds very good in theory, but putting it into practice regularly is easier said than done. Well, here’s a yoga routine that will only take you three minutes to complete. Plus, you don’t even have to leave your desk.

This yoga program from DAREBEE offers a total of six poses that you hold for 30 seconds each. There are no further instructions in the picture, so here are a couple of my own tips to help you get on the right track:

  • Body Fold: This is similar to a seated forward bend , except that you are sitting in a chair. Bend slightly at the hips, not the waist. Your goal is not to bend and try to stretch your shoulders forward.
  • Stretch up: Reach with both hands towards the ceiling and feel the abs, back and arms stretch.
  • Lateral stretch: As you do this, remember if you are leaning too far forward or backward. You should feel good stretch in your obliques and lats.
  • Lotus Twist: Place one elbow on the crease of the opposite elbow, with your forearms pointing up and touching each other. Your arms should be connected to each other so that you can rest on your own arms and feel the stretching of the shoulder blades, deltoids and triceps. Change hands after 15 seconds.
  • Lift and extend: Raise one knee above waist level and raise the opposite arm to shoulder level. This will help you work your inactive and tight hip flexors. Switch in 15 seconds.
  • Half Lotus: A simple stretch for your piriformis muscle . While doing this, keep your back straight, and if you want a deeper stretch, press lightly, gently pushing down on your upper leg. Switch in 15 seconds.

Make sure you emphasize your breathing while in these poses. Collectively, these exercises stretch the quads, chest, shoulders, triceps, and many of the muscles known to tense from sitting for too long.

Seated Yoga Workout | DARABY

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