Seated Yoga For Your Office: Ten Poses to Invigorate Your Day
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
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
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
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
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.
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
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