Do You Spend All Day Sitting?

Most of us do. All day we sit - in our car, at a desk, during meetings and at home. Some of us will take breaks from the computer, but during those breaks we are usually seated on our phone.

All this sitting can lead to chronic back pain.

Try these three poses at home to help with back pain!

Step by step instructions are listed below

Seated Twist

Cat/Cow Stretch

Reclined Twist

Meet Jan...

Seated Twist

  • Find a comfortable seat – cross-legged if you can or legs out in front of you.

  • Bring your right hand out the side or a little bit behind you resting on the floor.

  • Left hand gently rests on the right thigh.

  • Gaze to the right as comfortably as you can for your neck.

  • Gently press your left hip to the floor so it doesn’t lift up.

  • Stay for five breaths (full inhale and exhale).

  • Unwind from your twist.  Take one full breath (inhale and exhale).

  • If sitting cross-legged, put the opposite foot in front.

  • Bring your left hand out the side or a little bit behind you resting on the floor.

  • Right hand gently rests on the left thigh.

  • Gaze towards the left as comfortably as you can for your neck.

  • Gently press your right hip to the floor so it doesn’t lift up.

  • Stay for five breaths (full inhale and exhale).

  • Unwind from your twist.  Take one full breath (inhale and exhale).

Cat/Cow Stretches

  • Start in table top. Shoulders are stacked over your wrists with your fingers spread wide.  It can be nice to place blanket or a towel underneath your knees for some extra padding.  Gaze is at your mat.

  • As you inhale, bring your gaze forward, stretching through the belly.

  • As you exhale, tuck your chin, push your hands into the floor and arch your back like a cat.

  • Repeat both motions for four more breaths (inhaling and exhaling).

Reclined Twist

  • Lay on your back with your knees bent and the soles of your feet on the mat.

  • Bring your knees into your chest and give yourself a hug.  You can rock side to side or be still.

  • Keep your knees into your chest and open your arms out to the side with your palms facing up – like a capital T.

  • Drop your knees over to the right.  It is ok if your knees don’t drop all the way down to the floor.  We want to keep your left shoulder down on the floor.  You can place a blanket or a towel under your knees to help with keeping your shoulder on the floor. 

  • Gaze stays at the ceiling or towards your left hand.  Stay for five to ten breaths.

  • Bring your gaze back to the ceiling.  Knees come back to center.

  • Drop your knees over to the left.  It is ok if your knees don’t drop all the way down to the floor.  We want to keep your right should down on the floor.  You can place a blanket or a towel under your knees to help with keeping your shoulder on the floor. 

  • Gaze stays at the ceiling or towards your right hand.  Stay for five to ten breaths.

  • Gaze comes back to center.  Knees come back to center.  Bring your arms in and give yourself a hug.

Movement

  • Sunday at 10:30 am

  • Monday at 5:30 am

  • Monday at 5:45 pm

  • Tuesday at 6 pm

  • Friday at 5:30 am

​Students with Little Yoga Experience

Begin

  • Saturday at 8:30 am

  • Sunday at 8:30 am

Students with Back Pain or if You Sit All Day

Healthy Backs

  • Wednesday at 5 pm

  • Saturday at 10:30 am