Building U Individualized Lifestyle Training

12 Postures to Revitalize Your Workday

Every time I teach yoga I have to incorporate postures to counteract what the majority of people do all day: sit! Forward-head posture, rounded shoulders, tight hips, tight low backs and weak abdominals all contribute to unhappy bodies in dire need of realignment. There are lots of different postures and exercises you can do to strengthen the body and relax overworked muscles, but those take time most people do not have in the middle of the day.  There are some easy, quick postures to really help with the turmoil of sitting all day. Here are my top 12 postures you can do in under 5 minutes during your day at work:

1. Knees to Chest neutralize the spine and give the low back a little break with this posture knees to chest

2. Single Knee to Chest – give the lower digestion some movement

yoga, single knee to chest, health

3. Supine Twist –  move the spine and internal organs

supine twist, yoga, health

4. Supta Padangusthasana 1 (Reclining Hand to Big Toe Pose) – stretch the hamstrings to relieve low back tension

supta Padangusthasana, yoga, leg stretches

5. Supta Padangusthasana 2 (Reclining Hand to Big Toe Pose) – increase hip flexibility, relieve sciatica and develop length strength

supta Padangusthasana, yoga, leg stretches

6. Supta Padangusthasana 3 (Reclining Hand to Big Toe Pose) – stretch the IT band, hip alignment

yoga, leg stretches, hip opening

7. Supine Figure 4 – open the hips, specifically the piriformis

figure 4 stretch, hip opening, yoga

8. Ananda Balasana (Happy Baby Pose) – open the hips a little more, align the spine, relax the neck

happy baby pose, yoga, hip stretches

9. Gomukhasana (Cow Face Pose Kneeling) – open the shoulders and chest muscles, scapula alignment

cow face pose, shoulder openers

10. Shoulder Opener 1 – open the shoulders, chest and neck

shoulder opener, yoga, stretches

11. Shoulder Opener 2 – more opening of the shoulders and chest to counteract computer work

arms over head stretch, yoga, stretching

12. Adho Mukha Virasana (Downward Facing Hero’s Pose) – calm the mind, let the neck muscles relax, open the hips, relax the low back

adho mukha virasana, heros pose, yoga, stretching

Spend as much time as you like in each posture and don’t forget to do both sides! Feel free to print this blog out to take to work to remind yourself to take a break in the middle of your busy day and encourage better posture!

Author: builtbysyd

Yogi, lifestyle coach and personal trainer. Get healthy. Get fit. Get BUILT!

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