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Daily Stretches for the Desk-Bound Worker: Nicole

I don’t think I would describe my job as “desk-bound” by any means (I run an English
enrichment centre and usually teach several live classes a week), but with online
lessons becoming a part of our repertoire, I've definitely been spending way more
time in front of a screen than I would like. This has naturally developed new pains in
the body and aggravated old ones.


Of course, while on the Weekday YTT, we get our daily stretch in during our asana
practice. But even without regular mat time, there were a few yoga postures I would
turn to at the end of the day, just to reset the body and work out some kinks. Here
are my go-to poses for all you stiff-necked, flat-backed, tight-hipped friends out there.
They’re each good stretch on their own, without being a part of a vinyasa flow.


1) Adho Mukha Svanasana (Downward Facing Dog)
After sitting for long hours in front of a computer, an inversion like Downward Facing
Dog, where your heart is above your head, encourages blood circulation and offers a
full-body stretch. If, like me, you have a shorter Achilles tendon, actively work
towards pressing your heels into the floor for a greater stretch in the back of the
calves. It’s a lovely stretch for the chest and shoulders, too, after being hunched your
paperwork all day.
2) Ardha Kapotasana (Half Pigeon Pose)
Sometimes we forget the legs haven't had a chance to move much throughout the
day either. The prolonged flexion of the hip flexors from sitting for hours causes the
tightness in our hips. Half Pigeon – with one leg bent in front and the other stretched
out behind you – stretches hip flexor of the leg extended behind as long as you keep
that hip from raising from the mat when you get in position.
3) Supta Matsyendrasana (Supine Spinal Twists)
Supta Matsyendrasana offers a spinal rotation (especially helpful for those with a flat
back) and a stretch of the glutes and chest. I count this as a must for myself every
night! It is comfortable enough to get into why laying down in bed and is gentle
enough to not require much warm-up.


Try these poses at the end of a long day and see if it helps you work out the little
kinks you’ve accumulated or if it simply brightens your mood to get a little stretch in.


200HR YTT May’21 Weekday