Top 5 Post Holiday Desk Yoga Poses

While those seven consecutive days lounging on the couch and sleeping in were nice, you’re probably feeling the effects now.

Chances are you feel sluggish, your back and hamstrings are tight, and that nicely toned core of yours is getting a little soft.

Fortunately, a quick break for some yoga at your desk can get your fitness on track. Here’s our top 5 poses:

Office Yoga / Desk Exercises for After the Holidays

1. Ustrasana (Camel Pose)

This combination back bend and chest opener strengthens your back while stretching your thighs and abdomen. If you are unable to achieve the full pose as shown, you can modify it by placing your toes on the floor (to raise your heels a few inches) and/or reaching your heel with only your left hand (stretching your right hand toward the ceiling), and then alternating to your right hand.

2. Navasana (Boat Pose)

This pose strengthens your core and hip flexors, while also improving your balance. Variations include holding your arms out in front of you, parallel to the floor. And if full boat is too challenging, you can modify the pose by going into “half boat,” where your knees stay bent and you hold your shins parallel to the floor.

3. Prasarita Padottanasana (Wide Legged Forward Bend)

For a really good, refreshing stretch, this one is hard to beat. The pose also is said to train you to stabilize your legs and spine when you bend forward. This can help prevent pain or injury the next time you go to pick something up off the floor. In the basic version of the pose, you place both hands on the floor. To increase the stretch, gently place your hands behind your head, or lock your hands behind your back and let your arms fold forward as shown.

4. Natarajasana (King Dancer Pose)

This pose stretches your hip flexors and the front of your quads while opening the chest. It also improves strength and balance. Since this pose may be difficult to hold if you are a beginner or haven’t practiced yoga in a while, you can use your desk to stabilize yourself as shown.

5. Urdhva Mukha Svanasana (Upward Facing Dog)

If you experience back pain at work, this is a “must do” pose. It is said to stretch and strengthen your back, help promote better posture, while also strengthening your arms, shoulders, and legs. If raising your legs off the floor is too intense, you can try Bhujangasana (Cobra Pose) which is similar but leaves your thighs resting on the mat.

We hope you find these office exercises and office workout ideas helpful. And for maximum health and productivity, choose a stand up desk or standing desk converter from Stand Up Desk Store!