It is just as important to take care of your body as it is out mind. Here's a 20-minute yoga routine designed to counter the impacts of a desk job and stress. Remember to focus on your breath throughout the practice and listen to your body. Modify any poses as needed to suit your comfort level and abilities. Us this 20 minute yoga routine to counter your day hunched over the computer.
Centering (2 minutes):
Begin in a comfortable seated position on your mat.
Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
Set an intention for your practice, such as releasing tension or finding inner peace.
Neck and Shoulder Release (3 minutes):
Sit tall and inhale to lengthen your spine.
Exhale, dropping your right ear towards your right shoulder, feeling a stretch along the left side of your neck.
Hold for a few breaths, then switch sides.
Next, gently roll your neck in half circles, moving from one shoulder to the other, for about 1 minute.
Roll your shoulders back and down, then forward for another minute.
Seated Cat-Cow (2 minutes):
Come to a tabletop position on your hands and knees.
On an inhale, arch your back and lift your chest and tailbone towards the ceiling (Cow Pose).
Exhale and round your spine, tucking your chin towards your chest (Cat Pose).
Repeat this flow for 1 minute, syncing your breath with movement.
Forward Fold (2 minutes):
From a seated position, extend your legs straight in front of you.
Inhale to lengthen your spine, then exhale as you hinge at your hips to fold forward.
Keep your spine long and reach your hands towards your feet or the floor.
Hold for 1-2 minutes, breathing deeply into the stretch.
Seated Spinal Twist (2 minutes):
Return to a seated position with your legs extended.
Bend your right knee and cross it over your left leg, placing your right foot on the floor outside your left thigh.
Inhale to lengthen your spine, then exhale to twist towards the right, placing your left hand on your right knee and your right hand behind you.
Hold for 1 minute, then switch sides.
Child's Pose (2 minutes):
Come back to the tabletop position.
Sit back on your heels and lower your forehead towards the mat, extending your arms forward.
Relax your forehead on the mat and breathe deeply into your back body.
Hold for 2 minutes.
Bridge Pose (2 minutes):
Lie on your back with your knees bent and feet hip-width apart.
Press into your feet and lift your hips towards the ceiling, interlacing your hands beneath your lower back.
Keep your thighs parallel to each other and engage your glutes.
Hold for 1-2 minutes, breathing deeply.
Corpse Pose (3 minutes):
Lie flat on your back with your arms by your sides and your legs slightly apart.
Close your eyes and relax your entire body, releasing any remaining tension.
Stay in this pose for 3 minutes, focusing on your breath and allowing your body to rejuvenate.
Closing (1 minute):
Slowly begin to deepen your breath.
Wiggle your fingers and toes, then gently roll onto one side.
Press yourself up to a seated position.
Take a moment to acknowledge the benefits of your practice and carry this sense of calm and relaxation with you into the rest of your day.
Feel free to adjust the timing or add any additional poses that feel good for your body. Enjoy your practice!
Remember using a routine Yoga to counter stress and build centered thinking only takes 20 minuets and can make you more productive all day.
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