Yoga poses for a 9-5 beginner

Happy 2023! Lets start off the new year by creating some new habits, for many of us the 9-5 work day is a lifestyle and can make incorporating daily movement very restrictive. Today we will be sharing with you some beginner-friendly yoga poses perfect for alleviating tensions and aches caused from being desk-bound.

Uttanasana / Standing forward bend

Folding forward is perfect for calming the mind, alleviating stress and reducing blood pressure - suitable after a day at your stressful office job. This pose ultimately helps maintain good posture, core stability and strength!

From a standing position, keep feet hips distance then bend your knees slightly and fold your torso over your legs, hingeing from the hips. Place your hands next to your feet or on the ground in front of you. Inhale and extend your chest to lengthen your spine. Exhale and gently press both legs toward straight without hyperextending. Lift the kneecaps and gently spiral your upper, inner thighs back. On an exhalation, extend your torso down without rounding your back. Lengthen your neck, extending the crown of your head toward the ground, while you draw your shoulders down your back toward your hips.

Seated twist

A great every day stretch that gently opens up the hips and stretches the chest, shoulders, upper and lower back.

Begin by sitting cross-legged keeping your back straight. Then bringing your left hand to your right knee and place your right fingertips on the mat behind you. Inhale, sit up tall—lengthen your spine. Exhale, twist from the base of your spine to the right.

Malasana / Yoga squat

The yoga squat can be more difficult as it is a deep stretch but it does wonders for opening up the hips. It also stretches the ankles, calves, knees, groin and glutes while strengthening the feet and ankles. This pose may also assist in alleviating lower back pain.

Start by standing with your feet hip-width apart. Begin with a deep inhale, then sweep your arms out and up. Exhale, dive down into a standing forward bend. Bend your knees and come down into a squat. Bring your upper body in between your thighs and touch your palms together.