Quick Yoga Sequence For Office Workers

Quick yoga sequence for office workers

Quick Yoga Sequence For Office Workers

Are you too busy to get to a yoga class?

Feeling stiff and sore from sitting all day?

This quick yoga sequence for office workers is super easy and gentle. The full body stretch sequence will get you energized, refreshed and back into balance.

To practice:

  • Find a quiet place with no distractions
  • You may want to use a blanket or pillow to sit up on, so have one nearby.

Table Pose – Cat / Cow Tilts
table pose - neutral spine
restorative yoga for low back pain - cow pose
restorative yoga for low back pain - cat pose
  • On hands and knees, stack the wrists under the shoulders and knees under the hips (if there is discomfort in the knees, place a blanket under them for more padding)
  • On inhale, drop the belly and arch the low back. Pull the ribs and chest forward and if it’s okay for the neck, gaze up toward sky
  • As you exhale, round the back, press up through the back of the shoulder blades and gaze down or between the legs. Keep the arms straight as you flow back and forth.
  • Practice 10 – 15 rounds and come back to a neutral spine to release

Downward facing dog/walk the dog
downward facing dog
downward facing dog - walk the dog - right
downward facing dog - walk the dog - left
  • From table pose, with a neutral spine, hands under shoulders, tuck the toes under and lift the knees off the earth
  • Widen the fingers and press the palms, thumbs and index fingers in the earth
  • If the shoulders are tight, widen the hands so they are more than shoulder width apart
  • Feet are open hips width apart
  • Draw the chest back to the thighs as you bring the heels down to the earth
  • Keep a slight bend in the knees to not hyperextend
  • Allow the neck and head to hang, gazing through the legs or let the neck be an extension of the spine with the gaze on the earth
  • Breathe deeply and slowly in stillness for 5-10 cycles of breath, working the chest back to the thighs and heels down to the earth
  • Add in movement by walking the dog, bending one leg as the other lengthens alternately for 5-10 cycles of breath
  • When you are ready, gently release the knees down to the earth, coming back into table pose

Child’s pose & side stretch
downward facing dog
child's pose - forehead on forearms
  • From table, sink the hips back to the heels as the arms lengthen out in front of you
  • Rest the forehead down on the earth, on the forearms or a blanket
  • If arms lengthening out in front of you isn’t accessible, rest the arms by your sides for embryo pose
  • If you are feeling pain in the knees, place a blanket on the heels to sit back on
  • Breathe slowly for 10-20 breaths
embryo pose
child's pose - side bend - right
child's pose - sidebend - left
  • Moving into the side stretch, use an inhale to walk the hands and arms to the right, opening up the left side of the body
  • For more stretch, rest the left hand on the right
  • Breathe 5-10 cycles of breath
  • Inhale through center, exhale hands to the left
  • Breathe 5-10 cycles of breath
  • Come back to center on the inhale, stay for the exhale
  • Inhale back into table pose

5 part neck stretch & forward fold
  • From table, slowly come into a comfortable cross-legged seated position. (Sit up on a blanket if the knees are higher than the hips, so the back doesn’t round)
  • Lengthen the spine, lifting the chest and softening the shoulders down
Therapeutic yoga for office workers - 5 part neck stretch - gaze down
Therapeutic yoga for office workers - 5 part neck stretch - gaze down - hands assist
  • Inhale as you lengthen, exhale and drop the chin to the chest
  • Breathe into the back of the neck for 5-10 cycles of breath. For a gentle assist, interlace the hands behind the head, providing some weight but be sure to not force or pull the head
  • If the hands are interlaced, release the hands on your next exhale
5 part neck stretch - right ear right shoulder
5 part neck stretch - right ear to right shoulder - self massage
  • Inhale and roll the head over to the right, stacking the right ear over the right shoulder
  • Both shoulders soften down as you breathe into the left side of the neck for 5-10 cycles of breath
  • If you would like to practice self-massage, cross the right hand over the chest to the left side of the neck, base of the skull or top of the shoulder, massaging out any tight or tense places. You can also just keep the hand on one area to provide some weight and warmth
  • If you are practicing self-massage, use your next exhale to release the hand down
  • Pause here for the inhale and as you exhale, roll the chin to the center of the chest, inhale head over to the left
5 part neck stretch - left ear left shoulder
5 part neck stretch - left ear to left shoulder - self massage
  • Stack the left ear over the left shoulder. Feel free to practice self-massage on this side and hold for 5-10 cycles of breath
  • Using an exhale, release the hand, pause for the inhale, exhale and bring the chin back down to the center of the chest
  • Inhale, head up to center
5 part neck stretch - gaze right
5 part neck stretch - gaze left
  • Exhale, gaze over the right shoulder. Hold for 5-10 cycles of breath
  • Inhale through center and exhale, gaze over the left shoulder. Hold for 5-10 cycles of breath
  • Inhale to center and lengthen the arms up toward sky, exhale forward fold (If there is a low back injury, work this fold with a straight spine). Tailbone drops down to the earth as a strong line of energy flows up the spine through the crown of the head, without rounding the shoulders. The gaze is down. If there is no injury in the low back, feel free to round the back and shoulders as you drop the head down
  • Breathe into the hips and soften the legs and feet for 10-20 cycles of breath
  • Inhale back to a neutral spine when finished and switch the cross of the legs

Shoulder rolls, arm cross & interlace forward fold
restorative yoga for office workers - shoulder rolls - up
restorative yoga for office workers - shoulder rolls - down
  • Use your next inhale to shrug the shoulders up to the ears and as you exhale, roll the shoulders back and down. Continue with these rolls, allowing the breath to be your guide, taking 10-20 cycles of breath
  • Bring the shoulders to stillness on your next inhale
  • As you exhale, lengthen the arms out in front of you
arms cross to the left
arm cross left, gaze right
arms cross to the right
arm cross right, gaze left
  • Inhale, grab the right wrist. On exhale, draw the arm across the chest to the left
  • Soften both shoulders and breathe into the stretch of the right shoulder blade for 10-20 cycles of breath
  • Inhale back to center, switch the grip, grab left wrist and exhale the arm across the chest to the right
  • Breathe into the left shoulder blade for 10-20 slow breaths
  • Release on exhale, circle the wrists and wiggle the fingers
  • Inhale and lengthen the arms toward sky and as you exhale, interlace the hands behind the back
  • If interlacing the hands is not accessible, grab onto opposite wrists, forearms or elbows. Draw the front of the shoulders back and squeeze the tips of the shoulder blades together
interlace behind the back - bent elbows
interlace behind the back - straight arms
  • If the hands are interlaced, keep a bend in the elbows on inhale and on exhale, straighten the arms. Continue with this movement. Inhale, bend elbows, exhale, straighten arms for 5-10 breaths. When you are ready, hold straight arms for 5-8 cycles of breath, squeezing the tips of the shoulder blades together, opening the fronts of the shoulders
  • Release using an exhale, circle wrists and wiggle fingers
  • Inhale and reach the arms up toward sky and as you exhale, come into a forward fold, either working a round or straight spine, dropping tailbone down and softening the hips, legs and feet
  • Breathe slowly for 10-20 cycles of breath

legs extended - shake them out and cirlce the ankles

  • Inhale back to center and exhale, bringing the hands behind you as you lengthen the legs. Gently shake out the legs and circle the ankles

Table Pose – Cat / Cow Tilts
table pose - neutral spine
restorative yoga for low back pain - cow pose
restorative yoga for low back pain - cat pose
  • Come back onto hands and knees
  • Take 4 more rounds of Cat/Cow (1 round consists of 1 Cat tilt and 1 Cow tilt)
  • When you are finished, come into Downward Facing Dog for 2 cycles of breath
  • Inhale, gaze at the fingertips and as you exhale, step to the front of the mat and fold

Ragdoll
restorative yoga for office workers - ragdoll - arms hang
restorative yoga for office workers - rag doll - bent elbows
  • Open feet hips width
  • Put a soft bend in the knees
  • Weight is distributed evenly on the bottoms of the feet, soft toes
  • Let the arms hang or hold onto opposite elbows
  • Head hangs and you breathe slowly for 10-15 cycles of breath
  • On exhale, release the elbows if you were holding them

flat back - lift and lengthen

  • On inhale, bring the hands to the shins, coming into a flat back. Pause here for the exhale
mountain pose - gaze up
mountain pose - gaze neutral
mountain pose - hands in prayer
mountain pose - hands in prayer
  • Inhale up to standing and lengthen the arms toward sky. (If it’s okay for the neck, gaze up.)
  • Exhale and draw the hands to heart center, pressing the palms together in prayer pose or lengthen the arms by your sides, palms face out
  • Close the eyes and feel the connection of the feet to the earth. Feel the energy in the legs and hips rising up out through the crown of the head. Stack the shoulders over the hips as the shoulder blades soften down the back. Lift the chest into the hands and soften the jaw and face
  • Breathe softly and gently for 5 cycles of breath. Notice how you feel, before you get back to your day

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