Sitting at a desk all day is bad for your health in the long run. If you still have time and energy after a hard day's work, you can exercise outdoors or in the gym. But even during working hours, small doses of workouts such as a few minutes of "Chair Yoga" are a good way to do something good for your body and mind. In our article we’ll show you a few efficient exercises and a useful sheet for you to download and use in the future.

We’ve all experienced days when your email inbox is overflowing, your phone is ringing off the hook, one meeting follows the next, or you've got an extremely important deadline for a big pitch breathing down your neck. Days like these can quickly drive you to the brink of despair or constantly reaching to the drawer with your stashed candy bars, even though neither of those options really help against stress.  

However, what can help is 5 minutes of Chair Yoga, where body and mind are completely shut down for a few minutes. Where stretching, relaxation and movement take place, for you to be able to continue with a motivated mindset again afterwards. In this myhive article we will show you a few effective Chair Yoga exercises for which you need nothing but a chair!

First things first - The ideal Chair Yoga sitting position

Like classical yoga, proper posture plays a big role in chair yoga exercises and that is why it is very important that you take note of the following:

• You sit centrally on your chair. 
• Your lower legs are perpendicular to the floor. 
• Your feet are completely touching the floor (if not you can put something, such as a small stool, underneath them).

   

1. Chair Yoga Pose: Ujjayi breathing 

We begin in the starting position: place the hands around the waist, inhale deeply through the nose while expanding the abdomen and sides, and then exhale slowly. Repeat this chair yoga exercise for 10 breaths. 

 
2. Chair Yoga Pose: Sitting Cat Cow - Chakravakasana 

Now we turn our attention to the back and spine with the Cat Cow Stretch: you sit in the starting position and place your hands on your thighs. With an inhale, arch your spine and roll your shoulders down and back (cow position). As you exhale, make a hunched back, and drop your chin to your chest (cow position). Release back and neck tension by repeating this movement five times. 

3. Chair Yoga Pose: Sun salutation arms 

Now sit upright and raise your arms upward as you inhale, pressing your palms firmly together above your head. As you exhale, gently slide your arms back down to your sides. This flow releases tension in your shoulders and neck. Repeat 12 times. 

 
4. Chair Yoga Pose: Ankle to knee 

The hip is another area that is very prone to strain. Loosen it up by sitting straight on the chair, bending your right knee, and placing the right ankle over the left knee. Bend forward to intensify the stretch. Hold this position for 5 breaths and switch to the other side. 

 
5. Chair Yoga Pose: The warrior 

There is no other movement better for a powerful finale to our little Chair Yoga session than the warrior! The whole body is stretched, confidence is boosted, so you can power through again afterwards and rock all your waiting tasks.  

As always, you sit upright and centered in your chair, bend your right knee to the side, extend your left leg behind you, and press down with your outer heel. Optimally, you hold this position for five breaths and then repeat on the other side.  

There you have it – a few simple stretches and exercises you can easily implement into your daily routine. Download our chair yoga overview sheet below and feel free to share it with your colleagues for a new alternative to your coffee break.