A Yoga Routine Especially For Desk-Bound Recruiters

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Head of recruiting/yoga instructor Desiree Bogan created this simple yoga routine especially for hard-working, desk-bound recruiters. No more stiffness, no more aches!

1 / Standing Forward Fold (Uttanasana)

Standing Forward Fold (Uttanasana)

How: Standing with your feet hip-width apart, bend forward. Clasp your hands together and pull gently over your head.

Why: Standing Forward Fold stretches the hips, hamstrings and calves. The pose helps reduce stress, anxiety and fatigue. It calms the mind, soothes the nerves and eases headaches.


2 / Downward Dog (Adho Mukha Svanasana)

Downward dog yoga post

How: Fold forward at the hips and put your hands on the ground in front of your feet. Walk your hands out to the front edge of your yoga mat while keeping your feet on the ground.

Why: This posture is great for building upper body strength. It wakes you up when you’re tired from a long day at the office. It also eliminates stiffness and back pain, and improves circulation.


3 / Baby Cobra (Bhujangasana)

Baby cobra yoga pose

How: Lay on your yoga mat face down. Bend your elbows and place your hands on the mat near your shoulders, palms facing down. Slowly lift your hands and chin off the mat using your upper back.

Why: Baby Cobra relieves stress and fatigue.The pose stretches the muscles in the shoulders, chest and abdominals. It helps decrease stiffness in the lower back, strengthens the arms and shoulders and tones the buttocks.


4 / Cat Pose (Marjaryasana)

Cat yoga pose

How: Start on your hands and knees in Table Pose; make sure your knees are set directly below your hips and your wrists, elbows and shoulders are stacked in line and perpendicular to the ground. Center your head in a neutral position, eyes looking down at the ground.

Why: This pose stretches the back torso and neck, and provides a gentle massage to the spine and belly organs.


5 / Cow Pose (Bitilasana)

Cow yoga pose

How: Right after completing Cat Pose, return to table pose. Inhale on a count of three and lift your sitting bones and chest up towards the sky. Your belly should sink down towards the ground. Look straight ahead of you. Exhale on a count of three and regain the original Table Pose.

Why: Cow Pose is excellent for toning the abdominals.


6 / Child’s Pose (Balasana)

Child's pose

How: Kneel on the ground. Touch your big toes together and sit on your heels. Separate your knees as wide as your hips. Exhale and lay your torso down between your thighs. Lay your hands on the floor alongside your torso and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. Stay in the post anywhere from 30 seconds to a few minutes.

Why: Child’s Pose is a resting pose and induces a great sense of physical, mental and emotional relief. Its main focus is the thighs, but it also relieves back, shoulder, neck, and hip strain.


7 / Double Pigeon (Agnistambhasana)

double pigeon yoga pose

How: Begin by sitting in Butterfly Pose, with feet together directly in front of you and knees out to the sides. Move your right foot slightly away from you to get it out of the way for a moment. Bring your left knee in front of your left hip with you left shin parallel to your pelvis and your knee bent to 90 degrees. Using your hand, place your right ankle on your left knee.

Why: Double Pigeon stretches and opens the hips and growin. It helps relieve anxiety, tension and stress.


8 / Reverse Warrior (Viparita Virabhadrasana)

Reverse warrior yoga pose

How: Step both your feet wide apart. Align your heels. Turn your right foot out 90 degrees, so the toes are pointing to the top of your yoga mat. Pivot the left foot slightly inwards. The back toes should be at a 45-degree angle. Raise your arms to shoulder-height, parallel to the floor. The arms should be aligned directly over the legs. With palms facing down, reach actively from fingertip to fingertip. Exhale while bending the front knee. Align the knee directly over the ankle of the front foot. With the next exhale, drop the left (back) hand to the back of the left thigh. With your next inhale, lift the right arm straight up, reaching the fingertips toward the ceiling. The right bicep should be next to the right ear. Keep the front knee bent and the hips sinking low while lengthening through the sides of the waist. Slide the back hand further down the leg and come into a slight backbend.

Why: Reverse Warrior strengthens the hips, quads, arms, shoulders, torso and neck. It also improves flexibility in the spine, inner thighs, ankles and chest. It increases blood circulation within the body, which can reduce fatigue and calm one’s mind.


9 / Crescent Lunge (Alanasana)

Crescent lunge yoga pose

How: Start in Downward Dog pose. Keeping your right leg straight, raise it above your torso: Three-Legged Downward Dog. As you exhale, step your right foot between your hands and align your knee above your ankle. Curl your left toes under and reach back through your left heel. Bring your hands to your right thigh and pause, hugging your thighbones in toward one another to create grounded support. Inhale and lift your torso up. Rest your hands on your hips. Sink your right thigh toward the floor as you lift your inner back thigh and internally rotate it toward the sky. Continue to press through your left heel and extend your arms overhead. Lift your chest, reach through your fingers, and draw your arms back toward your head, lifting up through your biceps. If your shoulders or low back feel tight, spread your arms more widely apart or keep your torso moving slightly forward of your hips.

Why: Crescent Lunge gets your heart rate up and strengthens and stretches your quads, hamstrings, upper back, and shoulders. It opens the hips and chest. This will help you develop concentration, balance and groundedness, while energizing your entire body.

About The Author

Desiree Bogan is a 200-hour certified yoga instructor and head of recruiting at Spokeo in Pasadena, California.

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