Office Yoga with Tasha Rose

I see the lovely Tasha Rose ( at least once a week, often twice. She is one of my favorite yoga instructors, in part because she is so sweet that I cannot imagine anyone saying no to her. This is how I obtained the pictures below, in fact.

Imagine this: in the middle of your workday, a yoga instructor and I (both strangers) enter your office. We ask you to do a few yoga poses at the instruction of Tasha for me to photograph and publish in my blog. You say yes.

Seem unlikely? Well, it happened.

For busy professionals who spend their days sitting in front of a computer, Tasha has provided the below examples of exercises that can be done at a desk and in business casual attire.

1. Seated Cat/Cow to increase blood flow to the spine and open space along the back. Sit with feet flat on the floor, hands on knees, inhale and Cow Stretch (arch your back lifting chin and heart, moving the tailbone out and away from you). Exhale and Cat Stretch (chin to chest, round your back, tuck the tailbone, pull navel to low back). Breathing deep repeat Cat/Cow for 1 minute or more.

2. Seated Arm Extension and Side Body Stretch to increase blood flow to shoulders and side waist. Sit with feet flat on the floor, inhale and reach your arms out and up overhead. Interlace fingers and flip palms up to the sky. Take a deep breath in, exhale and lean to the right, inhale back to center, exhale and lean to the left. Breathe deep and repeat 3 or more times.

3. Seated Twist to increase blood flow to internal organs of the abdomen, flush out the spine, and increase energy. Sit with feel flat on the floor, take a breath in and sit even taller, exhale and twist to the right. Left hand can come to the right leg, right hand can come to the back of your chair. Take 3 or more breaths on the right side, inhaling taller, exhaling twisting deeper. Inhale back to center, exhale twist to the left. Take 3 or more breaths on the left side.

4. Seated Eagle Arms to open up the upper back and stretch the shoulders. Sit with feet flat on the floor, inhale and reach arms out and up, exhale and wrap your right arm under your left arm. With your hands either grab opposite shoulder, press the backs of the palms together, or double cross the arms to press palms together. Breathe deeply and try to lift the elbows forwards and up while relaxing the shoulders down your back.

Eagle Arms

5. Seated Figure 4 to stretch the outer hip, glute (butt muscle), and low back. Cross the right ankle to the left thigh just above the knee, flex out of the right heel, lean forward if you want more of a stretch. Take 3 or more deep breaths here. Repeat on the other side.

6. Standing Lunge to open the psoas group (front of the hip), hamstring, and calf. Stand with your chair facing you, hold onto the back of the chair, and place your right foot onto the seat of the chair while pressing the left feel down towards the ground. Lift the heart and lengthen through the spine. Take 3 or more deep breaths. Repeat on the left side.

Lunge on Chair

7. Standing Forward Fold to decompress the spine, especially the low back, and open the back of the legs. Stand with your feet at least hip width apart or wider; with a soft bend in the knees, fold forwards and grab opposite elbows. Bend your knees as much as you want, or straighten the legs, seeing what feels better. Breathe deep and let the spine decompress with each exhale.


Standing Forward Fold