Do yoga at your desk. No need to change or buy a yoga mat! Great yoga poses to alleviate stress, neck, back, or wrist pain, fatigue, and other office related ailments. www.ombianceyoga.com

1. Dr. Justina Law
OMbiance Yoga
www.ombianceyoga.com
Office Yoga

2. Contents
2 Title of the book
3
4
5
6
7
8
9
10
11
| Why Office Yoga?
| About Justina and OMbiance Yoga
| Simple Poses You Can Do at Your Desk
| Standing Forward Fold
| Sitting Pigeon
| Chair Twist
| Eagle Arms
| Neck Stretch
| Wrist Stretch

3. Why Office Yoga?
T
3 Office Yoga
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here are 1440 minutes in each day. I actually have a post-it note with this number on my
desk as a daily reminder of this gift. I personally spend approximately 540 of these
(that’s 9 hours) either sitting at a desk (or car), using a computer/laptop/mobile phone/
tablet, or (gasp) a combination of these…and I’m a yoga teacher, with what I would
consdier to be excellent body awareness.
Offices, especially in North American culture, are rife with people with rigid upper backs, tight, tense
shoulders, sore lower backs, stiff necks, wrist fatigue (think carpal tunnel), tight hips, tension
headaches, and the list goes on and on…
So what can we do? Many workspaces,
including RVS, have recently become more
ergonomically aware, bringing a new emphasis on
personal health and wellness into the workplace.
You’ll now find many open work areas with natural
light, ergonomically improved chairs, gym or fitness
rooms, or flexible furniture such as adjustable or
stand-up desks. While this is definitely an
improvement, spending multiple hours sitting,
standing, typing, or being tied to a screen simply
wrecks havoc on your body.
Introducing Office Yoga! It doesn’t matter if
you can’t fold forward and touch your toes. Office
yoga is about simply bringing movement into your
workday, reaching, stretching, twisting, and doing
things that feel good to your body, without a change
of clothes or rolling out a yoga mat. Let’s get
started…

4. AboutMe
4 Office Yoga
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Hi, I'm Justina (Yoga Mani)! I'm a passionate
educator who has been practicing yoga and
meditation regularly for the past 10 years. I've
attended yoga and meditation intensive courses
and workshops locally and internationally, and
completed my yoga teacher certification in Delhi,
India. I specialise in hatha and restorative yoga, and
align my instruction with specific client needs.
Having travelled every month for over a decade, to
more than 70 countries, I've combined my two loves
- travel and yoga - to create unique OMbiance Yoga
retreats that focus on personal growth and
wellness. I hold a Doctor of Education degree in
Educational Leadership, Masters degrees in
Educational Leadership and Educational Psychology,
a B.A. in Psychology, Sociology and History, a B.Mgnt
in Human Resources and IT, and a B.Ed in Social
Studies Education. I currently work as a school
district learning specialist, university professor,
educational consultant, and certified yoga teacher.
When I first started practising yoga, I was a full time high school administrator, and
full time doctoral student, juggling work, friends, family, and relationship
responsibilities. Squeezing in a yoga practice was no easy feat. I had to find a
studio, buy a membership, or pass, and show up on time for classes each week. It
often didn't jive with my busy schedule and I ended up missing multiple sessions
each season. Getting to yoga became another “thing to do” on my already extensive
list, causing more stress. That's when I realised that although I understood the
importance of a healthy work-life-health balance, I didn't have flexibility in my
schedule as a busy working professional, and OMbiance Yoga was born. Being able
to flow with my schedule and carve out time to cultivate a dedicated yoga practice
has helped me to find the balance I so desperately needed in my over-committed
life. It’s given me more space and allowed me to focus on those things that inspire
and fuel me on a regular basis. OMbiance Yoga allows for flexible scheduling each
week, bringing personalised yoga sessions to your home or office, so all you have to
do is step on your mat.

5. SimplePosesYouCanDoat
YourDesk
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6. 6 Office Yoga
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1. Start from a standing position. Cross your right foot over your
left foot, and bring your feet parallel (side by side).
2. Begin folding forward by lengthening your back and chest.
Remember to always fold chest first (as though someone is
pulling a string that is tied to your sternum).
3. Bend your front knee and keep your back leg straight.
4. Place your hands in front of you, on the floor, a block, your
chair, or your desk, depending on the height that you need.
5. Pull your weight forward into your hands. The further forward
you can move your weight, the further along the stretch will
travel to your hips.
6. Repeat on your left side.
Standing Forward
Bend (Modified)
Problem: Tight hips,
hamstrings, IT band,
lower back pain
Target areas:
hamstrings, IT band,
psoas

7. 7 Office Yoga
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1. Start from a sitting position. Ensure that your knees are at a 90
degree angle with your feet flat on the floor.
2. Cross your right ankle over your left knee. Ensure that your
ankle is at a 90 degree angle.
3. Place your left hand against your right heel, and your right
hand on your right knee (do not exert a lot of pressure on this
knee). Ensure that your hips are squared.
4. Pull your chest forward and fold.
5. Repeat on your left side.
Sitting Pigeon
Problem: Tight hips,
hamstrings, IT band,
lower back pain
Target areas: hip
flexors, psoas

8. 8 Office Yoga
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1. Sit in your chair with your knees at a 90 degree angle with your
feet flat on the floor. Cross your left knee over your rightr. Twist
to the opposite side of your top knee.
2. Use the back of your chair to leverage a twist to the right. Start
the twist from your back, moving to your shoulders, and lastly,
turn your head in the direction of your twist. Stay here for a few
breaths.
3. Change the direction of your twist.
Chair Twist
Problem: Tight hips,
tight shoulders, tight
neck, lower back pain
Target areas: neck,
shoulders, back

9. 9 Office Yoga
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1. Sit in your chair with your knees at a 90 degree angle with your
feet flat on the floor.
2. Bring your arms up to form a T. Pretend to be gripping a bar
over your head. Do an imaginary chin up, pulling the bar
towards you, engaging the back of your shoulders. Keep your
arms engaged as you bring your right elbow over your left.
Twist your arms around and connect your hands if possible.
3. Lift your elbows high and pull your hands forward.
4. Switch arms.
Eagle Arms
Problem: tight neck,
tense shoulders, rigid
upper back
Target areas:
shoulders, neck, upper
back, arms

10. 10 Office Yoga
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1. Start by standing with your feet parallel, shoulder width apart.
2. Reach your left arm up (straight as possible). Cock your head
to the right side and bring your right hand to your left ear.
3. Keep reaching your left arm high as you pull your left shoulder
down. You can move your head around a bit to give yourself a
stronger stretch. Turn your head slightly to look towards your
toes.
4. Switch arms.
Neck Stretch
Problem: tight neck,
tense shoulders, rigid
upper back
Target areas:
shoulders, neck, upper
back, arms

11. 11 Office Yoga
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1. Stand and place your left hand on the wall, ensuring that your
arm is shoulder height. You can also do this pushing into a
desk.
2. Spread your fingers as wide as possible and push your weight
into the palm of your hand ensuring that your carpal knuckles
are flat against the wall (or desk).
3. Use your right fingers to pull down on your left thumb.
4. Switch sides.
Wrist Stretch
Problem: carpal
tunnel, wrists
Target areas: wrists

12. If you have any questions about creating
a personal yoga practice or need
further instructions, please contact
justina@ombianceyoga.com or visit
http://www.ombianceyoga.com