Office Yoga - Sample Routines

Before each routine you should sit quietly for about 2 minutes to prepare for the exercises. The time allotted for each routine includes short rest breaks (approximately 30-60 seconds between exercises).

Yoga Routine 1

Time: Approximately 12 minutes

  1. Shoulders – Shoulder Blade Squeeze
  2. Upper Back – Chest Expansion and Upper Back Tension Reliever Exercise 2
  3. Neck – Forward and Diagonal Lowering
  4. Shoulder Blade – Exercise 1

Yoga Routine 2

Time: Approximately 12 Minutes

  1. Shoulders – Arm Rotation
  2. Upper Back – Upper Back Tension Relievers Exercise 1 and Exercise 3
  3. Neck – Sideways Lowering and Forward Lowering
  4. Shoulder Blades – Exercise 2

Yoga Routine 3

Time: Approximately 12 Minutes

  1. Shoulders – Shoulder Lifting and Squeezing
  2. Upper Back – Chest Expansion
  3. Neck – Head Turning Exercise 1 and Exercise 2
  4. Shoulder Blades – Exercise 1

Yoga Routine 4

Time: Approximately 12 Minutes

  1. Shoulders – Shoulder Blade Squeeze and Arm Rotation
  2. Upper Back – Upper Back Tension Reliever Exercise 2
  3. Neck – Sideways and Diagonal Lowering
  4. Shoulder Blades – Exercise 2

Yoga Routine 5

Time: Approximately 12 Minutes

  1. Shoulders – Arm Rotation
  2. Upper Back – Chest Expansion
  3. Neck – Head Turning Exercise 1
  4. Shoulder Blades – Exercise 1 and Exercise 2

Yoga Routine 6

Time: Approximately 12 Minutes

  1. Shoulders – Shoulder Blade Squeeze
  2. Upper Back – Upper Back Tension Relievers Exercise 1 and Exercise 2
  3. Neck – Forward Lowering and Head Turning Exercise 1
  4. Shoulder Blades – Exercise 2

Yoga Routine 7

Time: Approximately 12 Minutes

  1. Shoulders – Shoulder Lifting and Squeezing
  2. Upper Back – Chest Expansion
  3. Neck – Sideways and Forward Lowering
  4. Shoulder Blades – Exercise 1