Ever find yourself getting an “injury” while doing an ordinary task? Sometimes I wake up with a “sleep injury” because I slept on my arm weird or the other day I experienced a “walking injury” when my hip froze for no reason. Getting older is just the bee’s knees! I’m joking, getting older is actually awesome. If you work at a desk job, you may have experienced a “desk injury” from sitting too long. If you can, take a 5 minute break every hour to get up and get the blood flowing.
Can’t leave your desk that often? Try these seated yoga poses to prevent the dreadful “desk injury” and restore your work day!
1. Seated Cat and Cow pose
Sit with enough space to move freely from the back of your chair, hip’s width distance apart. Place your hands on your knees. Inhale while slightly arching your back to gaze at the ceiling. Exhale while you curling your spine dropping your gaze to your belly button. Repeat 3- 5 times
2. Seated Crescent Moon pose
Sitting up tall, inhale as you raise both arms above your head to grab your left hand or wrist. Role your shoulders back to release them from your ears. As you exhale, lean to the right up and out of your ribcage. Be sure to keep both hips level. Inhale as you return to center. Switch your grasp and repeat on the left.
3. Seated Forward Fold
Sit with your back against the back rest, feet planted firmly hip’s width distance apart. Inhale as you sit two inches taller. As you exhale, hinge forward from your hips to rest your chest on your thighs. Grasp the bottom of your chair for support or reach your hands to ground if you can. Inhale to lift your chest half way, connecting your palms to your shins. Exhale fold forward. Inhale to slowly role your spine up one vertebrae at a time. The head should be the last to unroll.
4. Seated Figure 4 / Half Pigeon
Sitting up tall, Place your right ankle on your left knee. Your shin should be parallel with the ground. For an added stretch, transition your figure 4 to a Half Pigeon by inhaling as you place your left hand on your right ankle and your right hand on your right knee. Exhale as you fold forward. Hold this position for 3 rounds of breaths. Be sure to repeat on the other side.
5. Seated Half lord of the fishes
Sitting up tall, inhale as you cross your right leg over your left. Place your right palm onto your right armrest for support. Creating a 90 degree angle with your left arm, palm facing out, connect your left elbow to the outside of your right knee and exhale as your twist your body to the right. For an added stretch gaze over you right shoulder. Hold this position for 2-3 rounds of breath. Exhale as you unwind and repeat on the opposite side.