Female executive doing yoga in officeWhen you think about yoga, do you picture a thin, spandex-clad young woman bent into a shape resembling a pretzel? If so, then you may be missing out on one of the simplest and most enjoyable ways to break up your workday and get a stretch while still at your desk. Desk yoga has become popular in recent years, touting benefits such as decreased anxiety, better posture, improved productivity, and a sense of vitality for those who make time for zen. But how do you practice it without drawing undue attention to yourself or trying to resemble a salty baked good? Here are three easy yoga poses to try at your desk to help you feel more limber, engaged, and calm during your work day.

1.  Shoulder Release

The easiest posture to begin with is the shoulder release. It is a common stretch that you may have tried before on your own in some variation. Stand up, clasp your hands at your lower back behind you, and slightly bend your elbows, with your palms facing towards your body. Take a deep breath into your back, tighten your abs, and begin to straighten your arms. Stretch your chin slightly forward and take several long, slow breaths in this position. Bend your elbows, release the stretch, and repeat twice more. The shoulder release is a great way to relieve a stiff neck and improve your posture.

2. Seated Crescent Moon Pose

Sit up straight and forward in your chair. Make sure your feet are flat on the floor, shoulder-width apart. Raise both arms up above your head, but don’t raise your shoulders; keep your shoulder blades locked in place. You shouldn’t feel like you’re scrunching up your neck or shoulders. Straighten your arms, clasp your palms together, and intertwine all but your index fingers and your thumbs. Your index fingers should be pointing up towards the sky. Take a deep breath in, tone your belly and lean slowly to the left, bending from the waist. Take two to three deep breaths here, and return back to center. Repeat again on the right. Crescent moon pose stretches the side of the body, strengthens your core, and improves balance and concentration.

3. Sun Breath Twist

Keep the same sitting position from crescent moon pose. On an inhale, bring your arms out to your sides and over your head. Do not clasp your hands this time. Instead, on the exhale tone your belly and twist your body to the right, resting your left hand on the outside of the right knee, and right arm your arm on the back of the chair.  Make sure to twist from your torso rather than your neck or shoulders. On the next inhale, bring your arms back up over your head and untwist back to center. Repeat the same on the other side. Do this three or four times. Sun breath twist lifts the rib cage, allowing for a deeper calmer breath, and offers a twist motion which is said to calm the nervous system. Many common yoga poses can be done without even having to leave your desk. However, once you’re ready to expand your skills, consider leaving your cubicle to stretch out your legs and go for a walk, practicing sun breath twist under a tree while standing, or shoulder release over by the water cooler. With doctors now calling sitting the new smoking, every bit of activity in your day — no matter how small — is a step towards a healthier, happier you. The Back Store sells premium furniture for homes and offices that are built with wellness and ergonomics in mind. Browse our catalog today to see how you can make your office space better for your body.