Yoga and the Office: Shoulder Edition

Aside from the back, another area of the body that tends to be negatively affected by hours of sitting at a desk and typing away on a computer is the shoulders. Luckily for the shoulders sufferers out there, yoga has great stretches for loosening shoulders and releasing physical as well as mental tension.


A modified Urdhva Hastasana or Mountain Pose is a great , gentle stretch to open up your shoulders.

  1. Sit upright near the front of your chair with your feet hip-width apart (your legs should make right angles).
  2. Place your hands on your thighs.
  3. Inhale and exhale as you hold this position for 30 seconds to one minute.
  4. Interlace your fingers (your palms should face the ceiling).
  5. Inhale and extend your arms away from your body, then raise them over your head (arms should be perpendicular to the floor and palms should be practically parallel to the ceiling).
  6. As you exhale, relax your shoulders, and gently tilt your head back without tightening your neck.
  7. Hold this pose for a couple of breaths. Release your arms and slowly lower them.

Garudasana aka Eagle Pose is another great stretch. By removing the balancing component, you can focus on getting rid of the tension in your shoulders.

  1. Sit upright in your chair with your hands on your thighs.
  2. Extend your arms in front of you, palms parallel to the floor.
  3. Place your right arm over your left. Bend your arms until your hands are in front of your face (your forearms should be perpendicular to the floor and the back of your hands should be touching).
  4. Wrap your right arm around the left so that your palms are touching. Press your palms together, and make sure your upper arms are parallel to the floor while your forearms are perpendicular to the floor.
  5. Hold this pose for a couple of breaths. Release and return to the starting position before repeating on the other side.

Image courtesy of Walk More, Eat Less.

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Posted on Wednesday, July, 25, 2012, in Exercise and tagged , , , , , , , , , , . Bookmark the permalink. 1 Comment.

  1. That looks like a good idea!

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