Office Yoga

About This Class

This approachable chair yoga class from Mike Nader was specifically developed for people who spend long hours sitting — at a desk, in a car, or on a plane. The sequence moves through seated forward folds to lengthen the hamstrings and spine, Chair Pose repetitions to strengthen the legs and counteract forward-flexed posture, and a series of standing/seated arm and shoulder stretches including interlaced overhead reaches, rounded-back shoulder-blade openers, and a behind-the-back chest opener. Eagle-arm variations with one foot propped on the chair seat deliver a deep hip and upper-back stretch, while a chair-assisted Downward Facing Dog decompresses the spine. Seated figure-four hip openers paired with spinal twists address tight hips and lower back tension, and a wide-legged seated forward fold adds further hip and inner-thigh release. The class closes with dedicated wrist and forearm exercises (explicitly framed as carpal-tunnel prevention), intrinsic hand muscle stretches, lateral neck stretches, and a one-minute eyes-closed breath-awareness meditation to quiet the mind and rest the eyes after screen time.