Yoga for Desk Workers: Undo the Damage of Sitting

You can do this entire sequence in work clothes. A mat is optional. Stand up from your desk to begin. 1. Standing Side Stretch — 30 seconds each side Stand tall, interlace fingers overhead. Lean to the right, feeling a stretch along the left side body. Hold and breathe. Switch sides. This opens the intercostal muscles compressed by sitting. 2. Standing Forward Fold with Clasped Hands — 45 seconds Stand with feet hip-width apart. Interlace hands behind your back. Fold forward, letting arms drop over your head toward the floor. This opens the chest and reverses rounded-shoulder posture. 3. Chair-Assisted Hip Flexor Stretch — 1 minute each side Stand facing away from your chair. Place the top of your right foot on the chair seat behind you. Tuck your pelvis under and lean slightly forward. You should feel a deep stretch in the front of the right hip. These muscles shorten dramatically from sitting. 4. Seated Spinal Twist — 45 seconds each side Sit on the edge of your chair, feet flat. Place your right hand on the outside of your left knee, left hand on the back of the chair. Inhale to lengthen your spine, exhale to twist left. Look over your left shoulder. Switch sides. 5. Chest Opener at Doorway — 1 minute Stand in a doorframe. Place forearms on either side of the frame at shoulder height, elbows at 90 degrees. Step one foot forward and lean through the doorway until you feel a stretch across your chest and front shoulders. This counteracts the hunched typing position. 6. Figure Four Stretch (seated) — 1 minute each side Sit tall on your chair. Cross right ankle over left knee. Keeping spine straight, hinge forward from the hips until you feel a stretch in the right hip and glute. This relieves sciatica-like tension from prolonged sitting. 7. Neck Releases — 30 seconds each direction Drop right ear toward right shoulder. Hold. Gently turn chin down toward the floor. Hold. Switch sides. Then interlace fingers behind your head and gently press chin toward chest for a back-of-neck stretch. 8. Standing Backbend — 30 seconds Stand tall, place hands on your lower back. Gently arch backward, lifting your chest to the ceiling. This counteracts forward flexion and wakes up the spine extensors. Set a timer to do this sequence every 2—3 hours during your workday. Your body will thank you.