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Yoga You Can do at Work
It's great to do a yoga routine before or after work, but what about incorporating yoga stretches into the rest of your day? This is especially important for people whose jobs require them to sit at a desk in front of a computer for long hours, resulting in back pain and repetitive stress injuries. Just taking a few minutes to do stretches at your desk can relieve stress, increase productivity, and most importantly, make you feel better.
1. Neck Rolls

© Barry StoneTake your shoes off before starting these stretches if you are wearing high heels.
Close your eyes. . Cat – Cow Stretch

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© Barry StoneBring both feet flat on the floor.
Bring your hands onto your knees.

On an inhale, arch the back and look up toward the ceiling.

On the exhale, round the spine and let your head drop forward.

Repeat for 3-5 breaths.




Let your chin drop down to your chest.

Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.

Try to keep the shoulders relaxed and not to hurry through areas of tightness.

Take 3-5 rolls and then switch directions and take another 3-5 rolls.

3. Seated Forward Bend

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© Barry StonePush your chair back from your desk.
Bring both feet flat on the floor.

Interlace your fingers behind your back.

Straighten your arms, drawing the interlaced fingers down.

Fold at the waist, bringing your interlaced hands over your back.

Rest your chest on your thighs and release your neck.

Adapted from Standing Forward Bend.


4. Eagle Arms

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© Barry StoneTake your arms out to either side, parallel to the floor.
Bring the arms forward, crossing the right arm over the left and bringing the palms to touch.

Lift the elbows while keeping the shoulders sliding down your back.

Repeat with the left arm over the right.

Adapted from Eagle Pose.


5. Seated Spinal Twist

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© Barry StoneTurn so you are sitting sideways in your chair.
Bring both feet flat on the floor.

Twist towards the back of the chair, holding the back with both hands.

Turn the chair the other way and repeat.

Adapted from Half Lord of the Fishes Pose.


6. Wrist Stretch

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© Barry StoneStand up.
Turn your hands so that the wrists face your computer and the fingers face the edge of the desk.

Lean in to the wrists and flatten your palms as much as possible.

Back off if you feel pain.


7. Standing Pigeon

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© Barry StoneStand up.
Bring the left knee up and the left shin onto your desk parallel to the edge of the desk.

Take a forward bend over your left leg, bending from the waist.

Repeat on the other leg.

Outdoor Circuit Workout

If you're looking to spice up your outdoor walking or running workouts, this Outdoor Circuit Workout will take you through some tough intervals that will make your heart rate soar. By mixing up the moves and changing the intensity throughout the workout, you'll keep your body challenged and your mind interested. You can use this Perceived Exertion Chart to track your RPE (Rate of Perceived Exertion). Please modify the workout to fit your fitness level and goals. Time Activity
RPE
5 minutes Warm up - Brisk walking
4

2 minutes Walk or jog
This is your baseline pace. You should feel as though you're working, but be able to carry on a conversation without huffing and puffing.
5
1 minute Walking Lunges
Take a big step forward with the right foot and lower into a lunge (keeping the front knee behind the toe), step the left foot next to the right and then into a lunge on the left side.
6
1 minute Speed walk or Run
Pick up the pace here so that you're above baseline
7
1 minute Walk or jog
Slow down enough to lower your heart rate back to baseline
5
1 minute Sprints
Choose an object in the distance (a tree, mailbox, etc.) and run or walk to it as fast as you can. Walk to recover and repeat the sprints for the full minute.
8
3 minutes Walk or Jog
Slow down to baseline.
5
1 minute Tree Pushups
Find a tree and stand a few feet away from it. Place hands on the tree in front of you at about shoulder level. Bend the elbows and lower towards the tree in a pushup. Push back up and repeat for up to 1 minute.
6
1 minute Scissor Jumps
Keep your hands on the tree for support and begin with the feet together. Jump up and bring the right foot forward, left foot back. Quickly switch feet and continue scissoring the feet as fast as you can for 1 minute. For added intensity, swing your arms along with the feet instead of holding onto the tree.
7
1 minute Speed walk or Run
Increase your pace here so that you're working hard.
8
3 minutes Walk or Jog
Slow down to baseline
5
1 minute Long Jumps
Find a relatively flat stretch of sidewalk or trail and begin with feet together. Lower into a slight squat and jump forward with both feet as far as you can, swinging your arms to help propel you forward. Continue leaping forward for 30 seconds, take a walking break, then finish out the minute
8
1 minute Speed walk or Run
Go at a pace that allows you to lower your heart rate a bit.
6
1 minute High Jogs
As you jog, lift the knees up to hip level (if you can).
7
1 minute Low Jogs
As you jog, bring the heels up towards the glutes as far as you can (as though kicking your own butt).
7
3 minutes Walk or Jog
Slow down back to baseline.
5
3 minutes Cool down with an easy walk
3-4
Stretch



Instructions and Form Tips:

Perform each interval, one after the other, using this Perceived Exertion Chart to make sure you're staying within the recommended Rate of Perceived Exertion (RPE) listed on the right hand side of the chart above

Complete one circuit for a 30 minute workout or complete the circuit twice for a 60 minute workout

Skip any moves that hurt, leave you dizzy or put you at any kind of safety risk.

Don't be afraid to look silly out there but, if you do, find a park or trail where there's less eyes watching.

This workout can also be done indoors...be creative!

If you're a beginner, you may want to start with a less complicated workout like one of these Workouts for Beginners. Please see your doctor if you have any medical issues before trying this workout.