Seated Yoga for Your Office 10 Poses to Invigorate Your Day

From Cynthia Cotte Griffiths at

Yoga Online and In Person LLC

A basic yoga premise is to do no harm. Be sure you are physically able to do these poses. Check with a medical professional and always take their advice when it comes to physical activity with any chronic or physical limitations. If a pose is uncomfortable or doesn’t feel right, always stop immediately.

Breathe: Sitting up with good posture, begin by taking 10 deep breaths. Feel your chest, rib cage, and stomach

expand, then slowly exhale.

1. Stretch: Raise your arms and stretch both up, then lift the left as high as you can, followed by the right. Make circles with the arms as if you are doing the

backstroke.

2. Bend: Raise one arm and bend to the opposite side. Repeat with the other arm. Stretch the side body.

3. Twist: Raise your arms up and lower your hands to the leg & back of your chair to relieve lower back pain.

Repeat on the other side.

4. Seated Cat/Cow: Breathe in and place hands on lap. Bring heart forward. Then exhale while rounding the

upper back, pressing the hands in your lap, and looking down. Repeat several times to energize your spine.

5. Warrior II: Turn to sit sideways on your chair. Slide the leg farthest from the back of the chair to a position

behind you. Keep the leg closest to the back of the chair on the seat of the chair. Extend arms. Take 5

breaths to focus your mind, then switch to the other

side and repeat.

6. Triangle: Extend one leg straight on the heel and slide your hand down to a comfortable position. Raise the other arm and gaze to the side. Feel an openness

and expansion across the chest.

7. Fold: Extend one leg to the side. Turn the upper body toward the leg and fold with a flat back over the leg

until you reach a comfortable position. Repeat on the other side.

8. Boat: Sit on the edge of the chair. Raise your legs with bent knees. Hold your hands under the legs for

support. If able, release the hands and extend the legs straight to strengthen your core muscles, legs, and

arms.

9. Hip Opener: Cross ankle to knee (or ankle to ankle). With shoulders back, slowly lower your upper body

toward your thighs with a straight back until you feel it in the hip. Repeat with the other leg.

10. Inversion: Fold over your legs. If available, allow the belly to rest on the thighs and clasp hands under the legs. Relax the neck. Bring calmness to your body and

release any stress. Breathe slowly and deeply.

Closing: End your practice by closing your eyes with your hands

resting on your lap. Say “Breath in” with each inhale and “Breath out” with each exhale. Bring yourself into

the moment and discard other thoughts for ten breaths.

For more information about yoga modifications and private

classes, visit

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