Spending long hours standing or sitting at a desk can cause stiffness and tension in our bodies. After a day at work, I tend to feel stiff and a little lethargic, but I found that this quick and simple sequence of yoga stretches has been a bit of a game changer. It’s specifically designed to relieve stiffness and stretch all your muscles, and all it takes is 10 minutes, which means it’s easy to incorporate into your daily routine.
You don’t need any equipment to attempt this sequence, although one of the best yoga mats It will help keep you stable and provide cushioning under your joints in all fours positions, and you’ll want to wear stretchy clothing that you can move freely in; I tend to wear a couple of yoga pants.
You could try this routine first thing in the morning, if you’ve woken up feeling a bit restless (although if this happens regularly, it might be time to rethink your sleeping pose or even invest in a more supportive, best mattress) but I prefer it for right after I get home from work, to ease the stiffness of sitting all day.
The stretch sequence comes from certified yoga instructor Francine Cipollone, also known as ‘Bird’ of the Yoga With Birds YouTube Channelwhich does a great job of providing enough explanation to make it clear what you need to do without having to scrutinize the screen, but without the kind of constant chatter that can be annoying as you try to focus on your moves and take a moment for yourself.
There is a mix of seated twists, stretches on all fours, and some lying on your stomach. This sequence is designed to stretch your entire body, including your upper and lower back and hips, with poses targeting all major muscle groups. If you want something more active, try these yoga poses for energyor if you are trying to relax, you can add some breathing exercises.
While there are some “proper” yoga poses, you don’t have to be an expert; this sequence is perfectly easy to follow even if you have never done yoga before. It’s suitable for most people: if you’re not super flexible, the basic sequence is still accessible, and for more confident or experienced yogis, Francine mentions a few variations to take stretches further. For example, there are options to lace up in certain positions, and you can do the seated Lotus stretches (as Francine does) or in virtually any sitting position that is comfortable for you, you can even sit in a chair.
