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Desk Chair Yoga

by Priya Yoga › Chair

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15.6 minutes 18 Steps

  1. Sit correctly

    1.1 minutes

    Feet flat, sit on the front half of the chair, spine tall.

  2. Neck movement

    44 seconds

    Slowly tilt and turn your head, never forcing the range.

  3. Shoulder rotation

    44 seconds

    Roll your shoulders up, back and down, both directions.

  4. Chin tuck

    57 seconds

    Draw your chin straight back, as if making a double chin, then release.

  5. Shoulder and neck movement

    45 seconds

    Combine slow neck and shoulder movements to ease tension from sitting.

  6. Stretch 1

    40 seconds

    Follow the guided stretch, breathing slowly and keeping your spine tall.

  7. Stretch 2

    33 seconds

    Follow the guided stretch, breathing slowly and keeping your spine tall.

  8. Stretch 3

    1.3 minutes

    Follow the guided stretch, breathing slowly and keeping your spine tall.

  9. Spine twist

    28 seconds

    Sit tall and rotate gently to each side, a hand on the chair back.

  10. Spine stretch

    1.3 minutes

    Lengthen your spine upward, then fold gently forward over your legs.

  11. Seated core

    47 seconds

    Brace your core and lift one knee at a time without leaning back.

  12. Hip joint stretch

    1.1 minutes

    Cross one ankle over the opposite knee and lean forward with a long back.

  13. Stretch 4

    1.2 minutes

    Follow the guided stretch, breathing slowly and keeping your spine tall.

  14. Knee stretches

    43 seconds

    Straighten and bend each knee slowly, then circle the lower leg.

  15. Calf stretches

    53 seconds

    Extend a leg and flex the foot back towards you.

  16. Shin stretches

    29 seconds

    Point the toes down and back to stretch the front of the shin.

  17. Ankle stretches

    53 seconds

    Circle each ankle slowly in both directions.

  18. Toe stretches

    1.1 minutes

    Spread, curl and point your toes, one foot at a time.