Nine hours at the office equates to a tense back, tight hips and a screwed-up neck. Deepak Chopra’s yoga teacher, Tara Stiles, shows us how to loosen up and unwind at home. Do this four-step sequence to slowly start to open up your hips, shoulders and spine.
Standing Forward Bend Shoulder Opener
Great for: Opening up the hamstrings and shoulders. It will help you recover from “desk slump” and calm your mind.
Get into it: Stand with your feet hip-width apart. Soften your knees. Interlace your hands behind your back. Inhale and lift your chest up. Exhale and fold over your legs. Relax your arms over your head. Hang here for five long, deep breaths. Gently roll up to stand.
Lizard
Great for: Hips get crazy tight from sitting. This move releases tension in both the hips and the spine.
Get into it: Come into a low lunge. Scoot your front foot a few steps away from your midline. Relax your back knee to the ground and soften your forearms to the ground. Hang here for 10 long, deep breaths.
Pigeon
Great for: The pose is most relaxing and awesome as a follow up to Lizard. It releases tension in the hips, back and mind.
Get into it: Scoot your front shin to the ground and sink your hips down. Move around and find a comfortable place where you feel a good opening and there is no pain. Hang here for 10 long, deep breaths.
Ankle to Knee
Great for: This pose helps emotionally and physically reset your body, as it will help you feel more open and calm. Working the lower back and the hips will help counteract the negative effects of sitting at a desk all day.
Get into it: Sink into your front hip and bring your back leg around to your front. Stack your ankles and knees. If this doesn’t feel great for you, slide one leg in front of the other leg for a softer version. Hang here for 10 long breaths. Then switch sides.
