Yoga for Desk Workers: 17-Min Mobility & Stretch Class

See how that feels. Any tight areas obviously go a little slower just to really get out some of that tension. Good. And just one more chest opener, so shoulders back.

Take a deep inhale and exhale. Good. Sit back up now and I'm just going to turn around so you can see what I'm doing. So take your left hand, so the back of your left hand on the lower part of your back and then almost slide it across your lower back like you're trying to put your hand in your opposite pocket.

Good. And from here, shrug your shoulder up again and then put your opposite hand on top of that shoulder and feel it go down towards the mat, but don't release that kind of down pressure, not too hard, but just feel that little stretch in the side of your neck. And now slowly just look over to your right. You can keep that opposite hand on the shoulder if it reminds you to keep that pressure down as well.

Just feel a little stretch in the side of your neck and remember to not poke your chin out here, remember to just keep your chin nice and tucked. Good. A couple more breaths just looking over your shoulder. And now look in front of you again and then bring that hand that was on top of the shoulder just onto the top of your head and just bring your right ear to your shoulder and just stretch it out.

Just a light stretch here, don't pull on anything too much. This is a really good one if you spend a lot of time on the phone as well, pinching the phone between your ear and your shoulder. If you do this stretch the opposite side, it's going to feel really good. Good.

One more inhale. Exhale, bring your head back up and release that. Good. Open your shoulders out and close them a couple of times.

Now we'll go to the other side. So right hand, back of the hand on your lower back and then slide that towards the opposite pocket. Put the opposite hand on the shoulder, shrug that shoulder up and then down and away so you can feel that stretch in your shoulder down to the mat and you can feel that all down the side and top of your neck. Sorry, top of your shoulder and the side of your neck.

Good. Then look over to the left, feel that light stretch here. Good. Face forwards again, a little bit of pressure on the top of your head or just tilt your head towards your shoulder.

Keep that down pressure of your shoulder, that shrug down and just stretch. Good. Last exhale and release that. Again, just open out your arms slightly, just forwards and back.

Good. I'll turn around now, I feel a bit rude. Now again, you can do this in your chair if you're comfortable, just either hand on the arm of the chair or hand on the floor and then just opposite hand comes up, look up to that and then start bringing that over to the left and stretching out that right side of your body. Good and drop the hip as well and as you drop the hip you should feel a nice stretch in your side and in the back as well.

Good and just take three deep breaths here. Good. Now let that hand that's pointing over to the side drop down in front of you, take an exhale as that slowly drops down and now as that starts to come up take an inhale, back to pointing, look up to that, exhale and then just follow your hand with your gaze just so you're spinning your head slightly and just one more of them. Good, inhaling up and exhale down.

Good and then just push yourself back up to sitting straight and we'll go for the other side now so hand on the arm of the chair or the kind of base of the chair, opposite hand goes up, stretch over to the side nice and heavy on the hip on the opposite side, look at that for three. Good, last inhale and then exhale follow that hand down with your gaze and then as that gets to the bottom start inhaling up, exhale down, two more. Last one. Exhale down.

Good and then however you're sat just seat yourself up nice and straight and then tuck your chin again just so that's not poking out, just feeling nice straight back, we spend so much time kind of just hunched over on our laptops or kind of leaning back and chilling into a chair, it's nice to just remind yourself like a bit of core engagement, bit of a straight back, you know shoulders aren't forwards there, nice and set here, good posture and then from here just bring your right hand onto the opposite knee and then your left hand just behind you, fingers pointing behind you as well, good and open that back shoulder so the left shoulder out and then just turn to your left and almost bring your chest over to the left, good like if you were stood up here your legs would have to turn to face to the left as well and just take a few deep breaths, really opening your chest out here. Good one more inhale, exhale undo that so come back to facing forwards, reset that posture, remember a bit of core engagement nice and straight, shoulders aren't forwards, they're going to the right, good then left hand onto the opposite knee, right hand goes behind, remember that back shoulder is going back, good so if someone was to look at you from kind of forwards, your side on, try and make it so they can't even see that back shoulder, so it's behind you here, good and look over to the right as well, just feel that nice twist, remember not to tuck the chin or clench the jaw or anything, good next exhale just slowly come out of that, good, reset that good posture and now what we'll do is keep in that good posture in mind so a lot of the time when you clench your hands behind your back you end up doing this and I don't want you to do that today, I want you to try and keep a straight back as we do this, here's where your belt or tie might come into it, if you're not that flexible just thumb up on the right hand, grab one end of the belt and then feed it round and then thumb is facing outside and just bring it behind you and shoulders back, hands up slightly and just feel that core engagement still nice and straight back, I'm not doing this, this time nice and straight and just hands and shoulders back or if you can interlace your fingers comfortably behind your back, do that and drive them away and just feel that chest opener, good and maybe try and bring the palms of your hands together here just to stretch out even more, good one more inhale, exhale release that now, nice and now if you've got some space come onto your knees here and we'll just go over a nice little stretch which will stretch out the front of the hips, so one knee, so back knee should be under your hip and then the front knee should be above your ankle so that you're kind of in this, it's almost like you're not in a lunge forwards, you've just dropped to one knee and then from here I'm tensing my bum and scooping my hips under to get a nice stretch down the front of my hip and my quad here and that's as far as we're going for now so just feel that, you can either put your hands on your hips here and feel that scoop and keep everything engaged that starts there and just feel that stretch, good take one more breath here and now just bring your left hand up and over your head almost like you're covering up the opposite ear and then we'll just get a nice side stretch so start to turn your body over to the right and just feel that stretch down the left side of your body, keeping that scoop, keeping the groups engaged, good two more breaths and slowly release on the next exhale, good bring the opposite or front knee down and switch knees now and feel that engagement on the other side as well so hands on hips, scoop here, make sure that right side of your bum is nice and tense here so you're engaging your groups, just feel that for a few breaths, remember that good posture here as well my upper body's not going back to that slouch, I'm staying upright, good and the right hand is coming up and then covering my ear on the opposite side and then I'm turning, make sure your elbow doesn't start to dip in front of you, make sure that's pointing up to the ceiling and turning over here and keep that engagement of your glutes take one more inhale here and exhale come out like that, good now just take a seat either on your chair or on the floor and if you're in a chair both feet are going to be down if you're on the floor just bring both feet in front of you and lift up your right foot, bend your knee into your chest and place the outside of the right ankle on the knee and then just let that knee come down to the side so I'm not driving that down really hard, I'm just letting that open out, should be a good hip opener for you especially if you've been sat down for a while and just feel a nice stretch here good and whilst we're here just be aware of that posture and how you're sat just because I'm not doing anything with the upper body, I'm not, just relax, I'm upright here and then if you're comfortable here just start to take a light fold forward, nothing crazy just hinge at the hips and fold forwards and just see if that stretch changes in your hip or if you feel it more in the lower back or see how that feels if you want to put your hands on your knees just to support yourself slightly feel free bring yourself up now and now just switch, so drop that foot or stretch it out in front of you then left foot is coming so the outer part of my left ankle is on top of my right knee and then my knee is dropping down here, we'll take a few breaths good, slowly lean forwards a little bit just hinging at the hips, nothing crazy just a little bit, just so we can feel the stretch change slightly and sit yourself back up cool, so thank you for watching, if you have been sat down for a while today make sure you get up after watching this, make sure you go get yourself a glass of water or something have a quick drink, take five minutes, maybe walk around the office a little bit just making sure you're stood upright, you're engaging everything as you walk enjoy the rest of your day, put this on as often as you need it it's a really good class for stretching out those muscles that get tight as we sit down and work all day so thanks for watching guys and I'll see you in the next video, let me know how you get on in the comments, cheers!