Five yoga poses in a chair

If you spend all day in front of a desk and you are not moving, the only thing you exercise is your fingers on the keyboard! It is true that at the end of your workday you can go to a yoga class, go running or go to the gym, because if you are in front of a computer for too long it will have negative consequences (sooner or later). It’s true that sometimes you get up for coffee or tea, but believe us, this does not count as exercise!

Your neck, back and shoulders will begin to hurt, perhaps even you will feel little cramps or annoying tingles to which you must pay attention to. If you do not move during the day, later at night you will be exhausted as if you had bricks on your back instead of being in an office.

Javier Salinas, writer and yoga instructor in Yogalinda, always says at the beginning of his classes during Pranayama that we have to visualize how we want our back to be at sixty. And who does not want to have healthy back? That’s why we’ve thought about some yoga poses that you can do during the day in the chair you’re sitting on, so you’ll know how to keep your back healthy throughout life.

Below you have the precise instructions of Five yoga poses in a chair accompanied with a photo of the poses by Heather Anderson.

1. Sun Salutation on a chair (Namaskara)

5 repetitions
Strengthen your back and activate your core

  • Put your feet in parallel, grounded on the floor and keep your back straight
  • Take a deep breath, raise your arms and join the palms of your hands
  • Exhale as you lower your arms and turn to your left
  • Put your left hand on the backrest and the right hand on the left leg
  • Repeat the same to the right side

2. Downward-Facing Dog on a chair (Adho Mukha Svanasana)

5 repetitions
You will stretch your back, neck and shoulders

  • Get behind the chair on your desk, make sure it is stable and that the chair will not roll!
  • Put your hands on the backrest at your shoulder height and move your legs so that your back is parallel to the ground
  • Concentrate in your core, focus there and pull the ribs inwards and lift the hips. You can bend the knees and thus be more back

3. Eagle Pose on a chair (Garudasana)

5 repetitions
Opening of shoulders, wrists and back

  • Put your feet in parallel, fixed on the ground, and keep your back straight
  • Raise your arms to the same height as your shoulders
  • Place the right arm below the left as you see in the image, try to join the palms of the hands if possible
  • Lift your elbows up as much as you can without hurting yourself
  • Repeat for the opposite side

4. Hip opening

4 repetitions
Stretches the gluteal muscle and relaxes the hips

  • Stand next to the chair and cross the right leg over the thigh on the left (as if you were forming number four with your legs)
  • Bend your knees as if you were going to sit down and open your hips
  • Repeat for the opposite side

5. Activation of legs

4 repetitions
Relaxes the legs and improves circulation by stretching the standing hamstring muscles

  • Put your left foot on the seat of the chair
  • Make sure that the foot on the chair is flexed (with the toes up)
  • Flex your back towards the bent leg, do it from the hips, without arching your back
  • Repeat for the opposite side

Remember to inhale and exhale during each pose.

You may also be interested in an entry in our blog: Learn how to move nutritionally: Katy Bowman.