Many of us sit behind our desks and stare at computer screens for far too much of the day. Although concentrated work can be beneficial to our jobs, it can be taxing on our bodies. The following yoga exercises will help you relieve any tension you might feel after too many hours of poring over spreadsheets. The poses also provide long-term benefits with regular practice. Each pose takes fewer than two minutes to complete, and you can do the whole series in just 10 minutes\u2014but I promise you\u2019ll feel the effects long after.<\/p>\n
1. Neck Circles<\/strong><\/h2>\nAlignment Points:<\/strong>\u00a0Imagine a clock right in front of you, and circle your nose around the clock. Reverse directions. If you feel any pain, stop!
\nBenefits of Pose:<\/strong>\u00a0Softens and loosens\u00a0neck\u00a0muscles. Links movement to breath.<\/p>\n![\"\"](\"https:\/\/www.clovia.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_9976-200x300.jpg\")
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2. Shoulder Rolls<\/strong><\/h2>\nAlignment Points:<\/strong>\u00a0Make sure your back is off of the chair. If you have a block to rest behind the chair at your lower back, this can assist in supporting a tall spine. Draw circles with your elbows in both directions.
\nBenefits of Pose:<\/strong>\u00a0Softens and loosens shoulder girdle muscles. Links breath to movement. Warms up the synovial fluid within the shoulder and helps to release tension.<\/p>\n![\"\"](\"https:\/\/www.clovia.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_9907-200x300.jpg\")
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3. Seated Mountain Pose<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Keep your spine in good alignment with head, neck and spine in one line. Tuck your chin in a bit and gently lift shoulders up, back and down the back. Keep knees in front of hips with your ankles under knees and all ten toes facing forward.
\nBenefits of Pose:\u00a0<\/strong>Increases awareness of posture overall, especially the spine. Strengthens all core muscles of torso and allows more space for organs to perform optimally.<\/p>\n![\"\"](\"https:\/\/www.clovia.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_9934-200x300.jpg\")
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4. Seated Side Bend<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Make sure your back is off of the chair. Sit tall and place one hand firmly into the cushion of the chair for stability. Lift the opposite arm up and over. Watch to make sure there is no sinking in the arm or spine.
\nBenefits of Pose:\u00a0<\/strong>Aids in respiration. Stretches rib cage and lengthens side body.<\/p>\n![\"\"](\"https:\/\/www.clovia.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_9969-300x200.jpg\")
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5. Seated Child\u2019s Pose<\/strong><\/h2>\n
\nBenefits of Pose:<\/strong>\u00a0Softens and loosens\u00a0neck\u00a0muscles. Links movement to breath.<\/p>\n
<\/p>\n
2. Shoulder Rolls<\/strong><\/h2>\nAlignment Points:<\/strong>\u00a0Make sure your back is off of the chair. If you have a block to rest behind the chair at your lower back, this can assist in supporting a tall spine. Draw circles with your elbows in both directions.
\nBenefits of Pose:<\/strong>\u00a0Softens and loosens shoulder girdle muscles. Links breath to movement. Warms up the synovial fluid within the shoulder and helps to release tension.<\/p>\n<\/p>\n
3. Seated Mountain Pose<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Keep your spine in good alignment with head, neck and spine in one line. Tuck your chin in a bit and gently lift shoulders up, back and down the back. Keep knees in front of hips with your ankles under knees and all ten toes facing forward.
\nBenefits of Pose:\u00a0<\/strong>Increases awareness of posture overall, especially the spine. Strengthens all core muscles of torso and allows more space for organs to perform optimally.<\/p>\n<\/p>\n
4. Seated Side Bend<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Make sure your back is off of the chair. Sit tall and place one hand firmly into the cushion of the chair for stability. Lift the opposite arm up and over. Watch to make sure there is no sinking in the arm or spine.
\nBenefits of Pose:\u00a0<\/strong>Aids in respiration. Stretches rib cage and lengthens side body.<\/p>\n<\/p>\n
5. Seated Child\u2019s Pose<\/strong><\/h2>\n
\nBenefits of Pose:<\/strong>\u00a0Softens and loosens shoulder girdle muscles. Links breath to movement. Warms up the synovial fluid within the shoulder and helps to release tension.<\/p>\n
<\/p>\n
3. Seated Mountain Pose<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Keep your spine in good alignment with head, neck and spine in one line. Tuck your chin in a bit and gently lift shoulders up, back and down the back. Keep knees in front of hips with your ankles under knees and all ten toes facing forward.
\nBenefits of Pose:\u00a0<\/strong>Increases awareness of posture overall, especially the spine. Strengthens all core muscles of torso and allows more space for organs to perform optimally.<\/p>\n<\/p>\n
4. Seated Side Bend<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Make sure your back is off of the chair. Sit tall and place one hand firmly into the cushion of the chair for stability. Lift the opposite arm up and over. Watch to make sure there is no sinking in the arm or spine.
\nBenefits of Pose:\u00a0<\/strong>Aids in respiration. Stretches rib cage and lengthens side body.<\/p>\n<\/p>\n
5. Seated Child\u2019s Pose<\/strong><\/h2>\n
\nBenefits of Pose:\u00a0<\/strong>Increases awareness of posture overall, especially the spine. Strengthens all core muscles of torso and allows more space for organs to perform optimally.<\/p>\n
<\/p>\n
4. Seated Side Bend<\/strong><\/h2>\nAlignment Points:\u00a0<\/strong>Make sure your back is off of the chair. Sit tall and place one hand firmly into the cushion of the chair for stability. Lift the opposite arm up and over. Watch to make sure there is no sinking in the arm or spine.
\nBenefits of Pose:\u00a0<\/strong>Aids in respiration. Stretches rib cage and lengthens side body.<\/p>\n<\/p>\n
5. Seated Child\u2019s Pose<\/strong><\/h2>\n
\nBenefits of Pose:\u00a0<\/strong>Aids in respiration. Stretches rib cage and lengthens side body.<\/p>\n
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![\"\"](\"https:\/\/www.clovia.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_9959-300x200.jpg\")
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