10 Minutes of Yoga to Jumpstart

Your Work Day

By Julia Dellitt on November 15, 2017

Need a little more energy to start your workday right?

Try on this 10 minute yoga sequence for size to balance your body
and focus your mind.
And no special workout gear or studio space necessary—these
beginner-friendly yoga poses can be done on a mat or in the comfort
of your living room.
Let this yoga routine wake you up with flexibility, balance and
strength so you can face the day with a zen mindset.
Child’s Pose
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Kneel, then take your knees wide and big toes to touch.
Walk your hands forward until your forehand rests gently on the
ground.
Practice deep, steady inhales and exhales for about 3-5 breaths as you
let go of distraction and focus on your yoga practice.

-
Tabletop
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Rise from child’s pose to tabletop, with your shoulders stacked over
wrists and your hips stacked over knees.
Place equal weight through your hands and knees, relax your feet,
engage your abdominal muscles and lengthen your spine.
Gaze is down in between your hands.
(Tip: if this bothers your knees, place a towel or rolled up edge of a
yoga mat underneath your knees for more support.)
Cat Pose
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Press into your hands to round your upper back, as if a string were
pulling the middle of your back to the ceiling.
Drop your head and tuck your chin to chest, hugging your belly
toward spine.

Cow Pose
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Lower your belly and lift your chest.
Stay grounded through your hands as you broaden your shoulders. Lift
your gaze to look forward or up, and hollow out your lower back.
Drop your shoulders away from ears.
Alternate between cat and cow two or three more times.
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Downward Facing Dog

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Walk your hands forward an inch or two, curl your toes underneath
and lift your hips up into downward facing dog.
Your legs can keep a slight bend, but reach your heels toward the
floor.
Ground down through all your fingers, especially the space between
your thumb and first finger, and press through your arms while lifting
your hips up and back.
Stay for 3-5 breaths.

Forward Fold
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Slowly walk your feet toward your hands, and step shoulder-width
apart.
With a slight bend through your knees, lower the top of your head
toward the ground, belly reaching to thighs, and let your hands dangle
down to your toes.
Relax your upper body. Try moving your neck around here, exploring
how it feels to bend or straighten your knees, acknowledging stiffness
or tension in any part of your body.
Stay for a few breaths.
-

Halfway Lift
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On an inhale, place hands on your shins and lift your shoulders to be
in line with your hips.
Breathe here, as your body forms a right angle. Engage your core and
open your chest forward. Look down to lengthen the back of your
neck, and keep your neck safe.
Exhale to forward fold, and repeat.-
-
Tadasana
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Swoop your arms up to the sky, standing tall.
Keep equal weight through both of your feet, with strong legs and an
active core.
Soften your shoulders away from your ears and extend your fingertips
up as your palms face one another.
Your body is one long line of energy: head over shoulders over hips
over heels.
Breath for 3-5 counts, close your eyes and set an intention for your
day.
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Side Stretch
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Exhale to stretch to one side of your body, keeping weight equal
through both feet.
Return to center, then stretch to the other side. Engage your abs to
protect your low back.
Only go far enough to keep your breath easy, and avoiding crunching
through either side of your body.
Repeat two more times, for a total of three stretches on each side of
your body.
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Mini Backbend
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Come back to tadasana for a mini-backbend: bend your elbows to
either side of your body at shoulder-height, like a goalpost, and lift
your chest and chin up.
Keep the front side of your body, quadriceps and core strong.
Draw your shoulders down your back as you open your heart toward
the ceiling.
Stay for a breath, then rise back up to standing.
-
Plank
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From tadasana, fold forward and step back into plank pose. Your
hands are shoulder-width wide with feet together.
Stack your shoulders over your elbows over your wrists, and align
your hips to your shoulders and heels.
Look down in between your hands and activate your entire body,
engaging all your muscles.
Drop to your knees for less sensation, and hold for 3-5 breaths.

-
Low Cobra
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Lower slowly to your belly. Bring your hands to your sides, near your
low ribs, and hug your elbows in tightly.
Strongly press the tops of your feet to the floor to lift your knees off of
the ground.
On an inhale, raise your chest up a couple of inches and lighten the
weight through your hands.
Gaze is down, neck is long, and shoulders relax away from your ears.
Exhale to release your forehead to the ground, inhale press back up to
plank (on your knees or toes), and exhale to return to downward
facing dog.
-
Downward Facing Dog with Leg Lift
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From downward facing dog, lift one leg up with intention, flexing
your foot toward the ground to keep your hips level.
Send the heel of your other foot a little closer to the ground, and press
through hands and arms evenly.
Stay for a few breaths, and on an exhale, release your lifted foot to the
ground.
Repeat with the other leg.
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Low Lunge
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Inhale to lift your left leg high, then exhale to step forward as you
bring your left foot in between your hands. Breathe.
Your fingers frame your left foot, and your belly lifts up and away
from your left thigh.
Squeeze your right leg and stack your right heel over your right toes.
-
Warrior II
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Exhale to spin your right heel down. On an inhale, lift your torso up as
arms reach out wide.
Your left knee is directly atop your left ankle. Pull your belly in, stack
your shoulders over your hips and keep equal weight in both of your
feet.

Draw your left knee toward your left pinkie toe. Look past your left
hand, and ignite the muscles throughout your arms as your pelvis
sinks down.
Hold here for 3-5 breaths.

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Extended Side Angle
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On your next exhale, bring your left elbow to the inside of your left
leg. Keep your bottom half exactly the same as warrior II.
Press firmly through the outer edge of your back foot. Lift your right
arm to open your chest toward the right and stack your shoulders on
top of each other.
Continue to bend through your left knee as you create length through
the left side of your body, and pull right hip back slightly.
Your gaze can be down, to the side or up. Stay for 3-5 breaths.
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Reverse Warrior
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On an inhale, lift your left arm up and back. Again, lower half stays
the same.
Your right hand can rest softly on your back thigh, or reach around
your lower back for a bind.
Think about evenly distributing weight through your legs and feet, as
you find length in your spine and create space between shoulders and
ears.
Keep your chest open toward the right, and gaze down to your back
foot or up to your lifted hand.
Hold for 3-5 breaths, remembering to sustain the bend through your
left knee.
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Side Plank
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Windmill your arms down to the ground, and transition to high plank.
Shift weight to the left side of your body, and slowly peel your right
hand and foot away from the ground as your hips lift up.
You can stack your ankles on top of each other, as your right arm
raises, or bring your left knee to the ground for a less intense
variation.
Either way, use your core to lift your hips. Gaze can be down, neutral
or up.
Breathe as you build strength.

-
Chaturanga
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From side plank, return to high plank on your toes or knees.

Shift your shoulders forward slightly, and exhale to lower your body
until your elbows reach 90 degrees.
Avoid going lower to protect your shoulder, elbow and wrist joints.
Keep your core engaged.
(Tip: this is the same pose as high plank, only your elbows are bent
this time!)
-
Upward Facing Dog
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On your next inhale, press through your hands to lift your shoulders
up, stacking them over your elbows and wrists.
Draw your chest forward as your belly, upper thighs and knees move
away from the ground.
The only body parts touching the floor are your palms and the tops of
your feet.
Drop your shoulders away from your ears and look forward (not back)
to find openness through the chest, shoulders and abs.
Exhale to downward facing dog, then repeat the entire sequence (from
low lunge to upward facing dog) on the other side.
Repeat one more full round on both your right and left sides.-
-
Chair Pose
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After you return to downward facing dog, look forward and step both
of your feet to your hands.
Inhale to halfway lift, and exhale to fold forward. Inhale to find chair
pose: sit your hips down and back with your feet about hip width
distance apart.
Your toes and knees point forward in the same direction. Keep your
spine long and your abs engaged.
Relax your shoulders away from your ears, lift your arms high.
Palms face one another. Breathe here.
-
Prayer Twist
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Bring your hands to heart center and press your palms together at your
sternum.
Keep your lower half as it is in chair pose. Now, twist to the right by
connecting your left elbow to the outside of your right knee.
Hips stay lower than shoulders and elbows stack over one another.
Pull your left knee and hip slightly back, so they stay in line with your
right knee and hip.
Firmly press your palms together to deepen the twist. Stay for a few
breaths, then return to center.
Repeat on the other side, with right elbow moving toward the outer
left knee.
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Tree Pose
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From chair pose, stand straight up with both of your feet on the
ground. Shift your weight into your right foot.
Lift your left leg and bend through your left knee.
Bring your left foot to the inside of your right calf or inner right
thigh—you can put the bottom of your foot anywhere on your
standing leg, just avoid putting pressure on your right knee!
Stand tall to engage your standing leg, and press your left knee
slightly outward. Arms can come together at heart center, or lift up
like tadasana.
Keep your balance steady by focusing one thing in front of you that is
not moving.
Balance for a couple of breaths, then do the other side.

-
Horse Pose
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Step your feet wide, and turn your toes out. Bend your knees,
lowering your pelvis toward the ground.
Send your knees in the direction of your pinkie toes to find an external
rotation.
Options for your arms are: hands on hips, arms extended wide, or
bending through each elbow as shown.
Stack your shoulders over your hips as you continue to sink your hips
down and turn your knees out.
Stay for a couple breaths.
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Wide Legged Forward Fold
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Rise from horse pose, and turn your feet and knees forward in the
same direction as your hip points.
With a long spine, lower your torso over your thighs to wide-legged
forward fold.
Your arms can grab opposite elbows, or dangle toward the ground.
Keep a gentle bend through each knee, and equal out the weight
between the heel and ball of each foot.
Breathe deeply through this stretch.
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Camel Pose
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Stand on your knees, about hip distance apart. Release the tops of your
feet to the ground, with your heels directly behind your knees.
Bring your palms to your lower back/sacrum for support, and relax
your shoulders down and back as elbows squeeze together.
With a strong belly, slowly press your hips forward an inch as your
chest lifts an inch toward the ceiling.
On every inhale, lift your chest upward, and on every exhale, press
your hips forward in the same direction as your knees.
Keep your neck gentle; your gaze can be forward or up, but if you
start to feel tension through your neck, release out of the pose, breathe
and try again.
After a few breaths, carefully use your hands to guide your spine and
low back up out of the posture. Sit your hips on your heels to allow
your spine to recalibrate.
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Seated Forward Fold
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Swing both of your legs out in front of you.
Flex your feet toward your face, and sit up tall. Inhale both arms high
above your head, then fold forward over your legs.
Hands can rest on your thighs, shins or feet. Draw a straight line from
your head to your tailbone, and keep your abs active.
Inhale to lengthen your spine, and exhale to fold forward a bit deeper.
Breathe here until you’re ready to move on.
-
Boat Pose
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Hug your knees into your chest, and roll your bodyweight to your
tailbone until you feel your abdominal muscles activate.
Bend your knees so that your heels touch the ground in a right angle.
You can stay here, or lift your heels to line up with your knees.
Reach your fingertips toward your heels, as you continue to lift
through your chest and soften your shoulders away from your ears.
Stay for three breaths.
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Seated Twist
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Send your legs out long one more time, and cross your left foot over
your right knee. Your right leg remains extended.
Sit up tall, and bring your left hand behind you like a second spine,
with left hand resting behind your tailbone.
Inhale for length, then exhale to slowly twist toward the left. Bring
your right elbow or palm to the outside of your left bent knee.
Breathe in this twist, and then release and repeat on the other side.
-
Seated Twist
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Send your legs out long one more time, and cross your left foot over
your right knee. Your right leg remains extended.
Sit up tall, and bring your left hand behind you like a second spine,
with left hand resting behind your tailbone.
Inhale for length, then exhale to slowly twist toward the left. Bring
your right elbow or palm to the outside of your left bent knee.
Breathe in this twist, and then release and repeat on the other side.
-

11 Yoga Poses You Can Do At

Your Desk
By Julia Dellitt on November 29, 2017
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When you’ve been slouching at your desk for eight hours or more,
your body suffers: tight hips and shoulders, a creaky neck and an
aching back.
Leaving the office for an actual workout may not be feasible, but with
a little yoga, you can reduce discomfort, relieve stress, increase energy
and clear your mind — all in a day’s work.
Besides, studies show looking down at a smartphone or screen can add
as much as 60 extra pounds of pressure on your spine, so daily
stretches can also help you practice good posture.
And before you wonder if getting your ‘om on is possible in business
casual, know each of these poses are work-friendly, meaning, you can
incorporate them into your daily routine for a quick stretch at any time
to feel happier and healthier.
-

11 Yoga Poses You Can Do At

Your Desk
By Julia Dellitt on November 29, 2017

Wrist and Finger Stretch

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While sitting, take the fingertips of one hand into the palm of your
other hand. Extend that same arm forward, at shoulder-height, and
gently pull your fingers down toward the back of your wrist until you
feel a slight stretch.
Count to five or 10, then switch hands.
-

11 Yoga Poses You Can Do At

Your Desk
By Julia Dellitt on November 29, 2017

Wrist and Finger Stretch

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The Benefit
This will give your wrists some relief from frantic typing, and lower
your risk of carpal tunnel syndrome.
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Wrist and Finger Stretch II
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Go back to your wrist stretch, but this time, pull each finger
individually toward the back of your wrist.
You should feel a slight sensation through your fingers, and keep your
arm extended and keep pressing your wrist forward.
Hold for 3-5 breaths, then repeat on the other side.
-
Seated Tadasana
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Reach your arms above your head, stacking wrists over shoulders.
Work to straighten your elbows as much as possible, but know it’s
okay if there’s a bit of a bend.
You can spread your fingers wide as you think about drawing your
thumbs toward the back of your head. Engage your abs as you sit up
tall.
Soften your shoulders, stack your head directly over your torso, and
lift your chin up and back a tiny bit to help align your spine and find
good posture.
Try to stay and breathe for 3-5 slow counts.

Seated Side Stretch

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From tadasana, extend your right arm toward the left side of your
body, finding as much length as possible from right hip to right
armpit.
Palm can face to the left, and gaze can shift up toward your bicep if
that feels okay on your neck. Create space between your shoulders and
ears.
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Seated Side Stretch II

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Take a few breaths.
Then switch sides to lengthen your abdominal muscles while
improving spinal flexibility.
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Chair
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Bring your feet about hip-width distance apart, and bend your knees.
Sit your hips down and back, as you bring the weight of your body to
your heels.
Glance down to make sure you can see the tips of your toes; if not,
send your hips back an inch or two to protect your knees.
Activate your inner thighs to engage your core, and tilt your torso
forward. Arms can reach up (like tadasana), or come together at heart
center by pressing palms together.
-

Shoulder Opener
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This shoulder stretch variation is easy-to-do at your desk. Move away
a few feet, and stand with your feet apart.
Walk your hands forward onto a hard surface, and then imagine your
body is forming a right angle.
Keep reaching your hands forward with straight arms until you feel a
stretch through your chest, shoulders and upper back.
Don’t worry about your legs — knees can be bent or straight, because
this stretch is all about your shoulders.
Hold for 3-5 breaths.
-

Forward Fold
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From shoulder stretch, drop your arms to the floor, along with the top
of your head.
Fingertips can graze the ground, but if that feels like too much, they
can also rest on your shins or knees.
Gently nod your head “yes” and “no” to really release tension in the
back of the neck. Keep your weight even or slightly forward into the
balls of your feet.
Enjoy the stretch in your hamstrings.
-

Forward Fold II
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For another option, reach your hands behind your low back to
interlace fingertips in a bind.
Press your palms toward each other (don’t worry, they don’t have to
touch!) as you raise your wrists away from your back.
Keep tipping your head in the direction of the floor, and release your
neck.
Continue to bring your wrists forward, toward your head, as you
create more openness through your shoulders and chest.
-

Forward Fold III

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If you’ve got tight hamstrings, here’s a variation of standing forward
fold that may work nicely.
Follow the above instructions, but this time, bend your knees as much
as you like!
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Dancer’s Pose
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From a standing position, bend your right knee and kick your right
heel toward your glutes.
With your right hand, reach back to grab the outside or inside of your
right ankle. Stand straight, as if a magnet were lifting your head
toward the ceiling, and stack shoulders over hips over ankles.
Press your knee down, and keep the inside of your right knee as close
to the inside of your left knee as possible.
Flex through your right foot, toward the back of the room, as you keep
sending your knee down with hips straight forward.
You’re looking forward a stretch in the front of your hip flexor and
the front of your right hip. (Note: if you feel any pain in your knees,
skip this stretch.)

Desk Chaturanga
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Similar to a push-up, this version of chaturanga tones your wrists,
arms, abs and lower back.
The key is to place your body in a long, straight line from head to toe.
Lean your body forward from a standing position, and put your hands
on a desk or hard surface about shoulder-width apart.
Softly look a few inches in front of your fingertips, and breathe here
until you’re ready to push back into a plank position to exit the pose.
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Desk Chaturanga
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Tip
Make sure every inch of your palms is pressing down firmly, and then
bend your elbows to ninety degrees, elbows pinned into your sides.
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Seated Backbend
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From seated, reach your hands a couple inches behind your hips. Push
into the chair, and reach your shoulder blades down and back.
Belly is hugged in as chest lifts up and presses forward. Send your
gaze up, and if you want, back (but be mindful of your neck!)
-

Seated Twist
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With both knees facing forward, bring your left hand to your outer
right knee. Sit up tall and activate your abs. Right hand can rest at
your side or down by your right hip.
On every inhale, sit up a little taller, and on every exhale, move your
right shoulder back an inch as left shoulder moves forward.
Pull your left hip back as you twist to the right; you want the twist to
stay in your lumbar spine.
Also, don’t twist too far; you’ll know you’ve overdone it if it is
challenging to keep a steady breath and a tall spine.
You can look toward the right, and eventually toward your right
shoulder. Breathe here for a couple of counts, then repeat on the other
side, toward the left.
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Seated Pigeon
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Sitting and tight hips tend to go hand-in-hand, which makes this
posture great for unlocking your hip rotators and flexors.
Bring your right knee up to your chest. As you bend through the knee,
flex your right foot and start to drop your knee open by rotating your
thigh out from your hip joint.
Rest your right ankle on your left thigh, above your left knee. Flex
your right foot to protect your knee, and use your right hand to lightly
press your right knee down. (Be gentle with your knee here!).
Keep sitting up straight with your left foot flat on the floor. Repeat
using your left knee.
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Namaste
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More than anything, yoga is about connecting to your breath — so in
addition to these poses, know you can always find a little “namaste”
by bringing your hands to heart center, closing your eyes, and taking
5-10 deep breaths before diving back into your work.
Your body, mind and spirit will thank you.
https://www.workandmoney.com/s/11-yoga-poses-you-can-do-at-
your-desk-817027439e104424

12 Yoga Poses to Combat Sitting

All Day
By Julia Dellitt on November 22, 2017
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Even with the best intentions — like walking around every hour or
taking frequent breaks during your workday — sitting for hours on
end is bad for your body.
Hunching over a desk often leads to tight hips and legs, a weak core,
and imbalances in your neck, upper back and chest muscles.
And due to our collective reliance on keyboards, screens and
smartphones, we’re also more susceptible to bad posture: overly
rounded shoulders and a protruding neck.
A regular yoga practice can help offset the damage of sitting all day.
However, if you’re newer to yoga, check out these 12 postures to
target tension in your body, reduce stress of a high-pressure job and
calm your mind.

Forearm plank
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Forearm plank works your glutes and hamstrings, encourages good

posture, improves balance and strengthens your core.
Place your hands shoulder-width distance apart, and then come down
to your forearms. With your forearms, make the shape of a number
eleven: wrists directly forward of elbows, elbows directly under
shoulders.
Press your palms firmly into the ground. Step your feet all the way
back into a plank position.
Align your hips, shoulders and heels into one long line of energy.
Activate the muscles in your legs and pull your belly up and in.
Keeping shoulders over elbows, aim to stack your heels over toes, all
with strong legs.
Hold for 30 seconds to 1 minute, or in 10-second bursts to build
endurance.
-

Warrior II
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Warrior II strengthens your legs and opens your hips and chest, as
well as improves circulation and brings energy to your entire body.
Step your right foot forward and left foot back. Turn your left toes out
to the left as you press down through your entire left foot. Bend your
right knee, thigh parallel to the ground, and stack your knee directly
over your right ankle as right toes point in the same direction.
Keep your right knee from caving in toward your right big toe by
pulling it back to center. Both legs are strong and energetic; squeeze
your inner thighs. Sink your pelvis downward, as your lower belly and
upper ribs knit in.
Align your shoulders with your hips and reach your arms out in either
direction. Keep your wrists in line with your shoulders. Look out over
your right hand.

Hold for 3-5 deep breaths, then repeat by stepping the left foot
forward and completing the other side.
-

Thread the Needle

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This pose relieves tension held most commonly in between your

shoulder blades and upper back, and it also opens your shoulders,
chest, upper back, neck and arms as as whole.
Start in a tabletop position: bring your hands and knees to the ground,
then place your shoulders over hands and hips over knees with a
neutral, flat back and engaged core. Tuck your toes under for more
stability.
Inhale your right arm up and out to the right, reaching fingertips
toward the ceiling, and then slide your right arm under your body in
between your left hand and left hip. Place your right shoulder and
right cheek on the ground.
Stretch your right hand out to the left side, and rest your left hand
lightly by your face. Notice if your hips shift from one side to the
other; try to keep them level, and if it helps, spread your knees another
inch or two apart.
Stay for 3-5 breaths. Come out of this posture the way you came into
it by pressing into your left hand and lifting your right hand back up
toward the ceiling, then repeat on the other side.

Malasana
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Malasana keeps your hip joints and pelvis healthy, and opens your
hips and groin while stretching your lower hamstrings, back and
ankles.
Step your feet wider than your hips, and turn your toes outward. Squat
down, and bring your elbows to the inside of where your knees meet
your thighs. Press your hands together and level your forearms to the
ground.
Stretch the crown of your head up to the ceiling to create space
between your shoulders and ears. With every breath, send your knees
outward, hug your belly in tight and lift your chest while keeping arms
strong and active.
Hold for 3-5 breaths.
-

Malasana
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Tip
Your heels and feet do not need to be flat on the ground for this
posture, and depending on hip flexibility, you may find more success
in stacking one or two yoga blocks under your seat for extra support.
-

orward Fold
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Standing forward fold keeps your spine strong, stretches hips and
hamstrings and strengthens thighs and knees.
Take your feet hip-width distance or a little wider. Center your weight
in the middle of each foot as you stack hips over heels.
Reach your hands toward the ground, feeling the stretch in the backs
of your legs; you’ll know when to stop!
Let your head hang heavy, and move it up and down, to the right and
to the left, to reduce tension in your neck.
Stay for 3-5 breaths.

Forward Fold Variation

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If your shoulders feel especially tight, try a bind variation.
From standing forward fold, clasp your hands together at your low
back.
Draw your chest forward as you lift wrists up and away from your
body.
Continuously pull your shoulders down from your ears and toward the
middle of your spine.
-

Forward Fold Variation

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Tip
Keep your hips stacked over heels and equal weight through both feet.
-
Forward Fold Twist
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For more stretch through your hamstrings and hips, explore a gentle
twist from standing forward fold.
Bend through both knees, and bring your right hand to the ground. Lift
your left hand all the way up, slowly opening your chest toward the
left.
Experiment with your knees: a deep bend through your right knee can
help you find more of a twist, but if you work to straighten your
knees, you’ll experience more stretch in the backs of your legs.
Hold for a few breaths, and switch to the other side.
-

Downward Facing Dog

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One of the most familiar yoga postures, downward facing dog benefits
include a stronger low back, hands, hamstrings, calves and wrists.
Form your body into an upside-down V or capital A shape. Hands and
feet are about shoulder and hip distance apart as your hips lift up
toward the sky.
Make sure your palms are flat to the earth to protect your wrists, and
point your middle fingers forward. Balance your weight through your
upper and lower body, finding as much equilibrium as possible.
Push the ground away to engage your shoulders and neck, and pull
your abs in to reduce rounding through your low back. Heels can
reach to the ground, but it’s okay if they don’t touch; bend your knees
to lessen tension in your hamstrings.
Hold for 3-5 breaths or more.
-

Downward Facing Dog

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Tip
Look down and back toward your toes to keep your neck safe.
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Upward Facing Dog

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Upward facing dog stretches and strengthens your spine while
improving posture and opening your shoulders and chest.
Lay flat on your belly, looking down to lengthen your neck. Put your
hands under your shoulders, then move them back a few inches
toward your lower ribs, close to your sides.
Root your pelvis into the ground, along with the tops of your feet. On
an inhale, lift your chest away from the ground. Press through the tops
of your feet until your knees lift away from the ground, but relax your
glutes.
Draw your elbows in and back. Keep your gaze down, and stay for 3-5
breaths, only rising up as far as feels safe for your low back.
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Crescent Moon
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As a low lunge variation, this posture stretches your thighs and groin,
and opens your chest.
From your knees, carefully step your right foot forward and bring left
leg back. Take a moment to inch your right foot forward and bring
your left knee to the ground. Sink into this stretch, lowering your
tailbone, until you feel a stretching sensation through the front of your
left thigh.
Hips are parallel to the front; continuously think about bringing your
right hip back and left hip forward. Right knee aligns over right ankle,
and the top of your left foot can release to the ground.
Hold for 3-5 breaths, then repeat for an equal amount of time on the
other side.
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Crescent Moon
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Tip
If you feel unsteady, tuck your back toes to stabilize. Hands can rest
on the top of your right thigh, or lift up into the air; if you choose to
raise your arms, be mindful of any pain or discomfort in your low
back.
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Standing Figure 4
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Standing figure four combines balance work with increased hip
mobility. Stand tall on both feet, then bring your left knee in toward
your chest.
Cross your left ankle over the top of your right knee and flex your left
foot. Send your hips down and back, as if you are sitting down in a
chair, and press your left knee toward the left.
Hands can come together at heart center or lift into the air.
Gaze is down and slightly ahead of your standing big toe; hinge
slightly forward while keeping your core engaged and a long spine.

Standing Figure 4
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Tip
The lower you sit, the more of a stretch you’ll feel through hip joints.
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Cow Face Arms
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Traditionally, this pose incorporates leg movements as well, but focus
on the arms only for tight shoulders.
In a comfortable seated posture, sit tall with hipbones evenly resting
on the ground. Send right hand up and straighten your arm, then bend
at your elbow.
Bring your right hand to the back of your neck, reaching toward the
middle of the top of your back. With your left hand, grab your right
elbow, and gently tug your elbow up and back for a tricep stretch.
For more sensation, bring your left hand behind your body to your low
back, and reach up in the direction of your right hand. Your hands
may touch for a bind, but if you have particularly tight shoulders, use
a strap or towel in between hands to help assist.
Lengthen your spine by reaching the top of your head to the ceiling,
and imagine your elbows are reaching away from each other.
Hold for 3-5 breaths, then switch sides.
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Happy Baby
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Happy Baby pose relieves stress and fatigue, but also opens your hips,
inner thighs and groin while releasing tension in your low back.
Roll onto your back, and hug your knees into chest. Guide your knees
to either side of your ribcage, and bend your knees quite a bit as you
stack your heels over your knees.
Press your lower back into the ground and soften your shoulders.
Arms can move inside your legs, along the inner thighs, and hands
may grab the backs of your hamstrings or reach to the outside edge of
each foot.
Stay and breathe, or rock a little from side-to-side.
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Happy Baby
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Tip
No matter where you place your hands, use them to send your knees
down towards your armpits. Flex through your feet and keep your
lower back connected to the floor.
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Child’s Pose
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Child’s Pose, a restorative yoga posture, relaxes the front side of your
body while stretching hips, ankles and thighs.
Kneel on the floor. Bring your big toes to touch as your knees move
wide. Sink your hips toward heels and walk your hands forward until
your forehead rests on the ground.
Find a long spine as you inch your fingers forward and release your
head and belly toward the floor.
Let your eyes soften or close, and stay for 3-5 breaths or however long
you need.
https://www.workandmoney.com/s/yoga-poses-to-combat-sitting-all-
day-bc703e07faca4036
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