5 Yoga Poses To Do After Your Desk Job

10 Yoga Poses To Help You Unwind After Your 9 To 5

If you have a desk job where you sit all day with minimal movement, you might want to get into the habit of doing these five yoga poses to prevent any serious impairment.


Well, you made it. You finally have entered the adult world with your first office job! Whether it be an internship or your first post-college career move, the office environment is brand new to you. You've always pictured what it would be like landing your first 9-5 desk job. But nothing could quite prepare you for the pain and discomfort you might be feeling from sitting in a desk for 8 hours a day. Back pain, hip pain, and a stiff neck can be common among those who work in an office. I don't know about you, but I don't want my body to be stiff all the time. No thank you!! So here are 10 yoga poses that can help prevent any serious damage and improve your overall health!

1. Child's Pose

WHY IS IT GOOD FOR YOU? First of all, child's pose is the best pose EVER. It's easy and relaxing. It's great for digestion because it massages your internal organs and can help relive menstrual cramping. It also opens up your hips, which is a perfect stretch to use after sitting in a desk all day where your hip muscles stiff up and tighten.

2. Forward Fold

WHY IS IT GOOD FOR YOU? You may be thinking, "What's the big deal, you're just bending forward". But that's EXACTLY it. How often do you take the time to bend forward in a full body stretch, let alone do it for more than a couple of seconds? It opens up the entire backside of the body, which creates space between each vertebrae, increasing overall circulation.

3. Cobra Pose

WHY IS IT GOOD FOR YOU? Stretching your arms above your head in this position helps to release tension from your shoulders and upper back. Like the other poses, it focuses on stretching out your spine and bringing oxygen to muscles that may become tight from sitting at a desk all day.

4. Prayer Twist (Right and Left)

WHY IS IT GOOD FOR YOU? This pose strengthens your spine, core and back mobility. The twisting motion and stretch helps to circulate blood flow to your spine. Lack of blood flow to certain areas of the body can increase the risk of blood clots. So even if these poses seem too simple to make a difference, think again!

5. Happy Baby Pose

WHY IS IT GOOD FOR YOU? This pose can massage out the muscles surround your spine if you roll side to side. Bringing your knees tight into your chest is a great hip opener and can stretch out muscles that have been stationary all day from sitting at a desk.

6. Pigeon Pose

WHY IS IT GOOD FOR YOU? This is my ALL TIME favorite pose. Also hip opener, this pose helps to stretch out tight hips by stretching out the hip rotators and the hip flexors which are the long muscles that run along the front of your thighs and pelvis.

7. Tree Pose

WHY IS IT GOOD FOR YOU? This is a great balancing pose. By balancing your weight all on one foot, you really focus on tightening your core to strengthening your sense of balance. Mentally, this pose can help you practice finding peace in stressful situations.

8. Downward Dog

WHY IS IT GOOD FOR YOU? Downward dog works so many different muscles all at once. It works the hamstrings, shoulders, calves, arches, hands, and spine while building strength in your arms, shoulders, and legs. It gives you energy and prepares your body for the rest of your yoga flow.

9. Mountain Pose

WHY IS IT GOOD FOR YOU? This pose is great for reducing back pain. Back bends can be practiced at many different levels of difficulty, but mini back bends like this one are great for practicing daily. It provides just enough stretch to work your thighs, knees and ankles too.

10.  Fish Pose

WHY IS IT GOOD FOR YOU? Another back-bending pose, this opens up the chest, abdomen, and throat by allowing oxygen to get to those areas and muscles. Meditating in this position regularly can help neutralize pressure on the neck and spine as well, which is great relief for sitting at a desk all day.

Self-care is super important, especially when you work an office job and can easily get stuck in a robotic routine. Yoga is a great way to relieve stress, stretch yourself out and meditate. Getting into the habit of practicing these poses regularly can help better your self-care!

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Better Not Bitter

"Let your past make you better, not bitter."


After completing my junior year at Iowa State, I have found myself reflecting on a lot of the experiences and people who have helped me get to the point I am at today. Family obviously comes to mind, followed by my friends, my sorority sisters, my boyfriend, my professors, and my mentors. I am able to contribute a lot of my success to their support and compassion that they have shown me throughout my past three years. I am also able to contribute my success to the woman I have grown to be and to the woman I have always wanted to be. You see, three years ago, the woman I was was buried in a toxic relationship that didn't allow me to flourish into the woman I was striving to be.

Let me take a step back, this article is not meant to bash the person who it is about. In fact, it's more of a thank you. Because you see, without him letting go of me, I would have never taken the leaps and bounds out of my comfort zone to become the woman I am so damn proud to be today. This is also not meant to say that I am I glad I was in such a toxic relationship, it was honestly so terrible that I wouldn't wish it upon anyone but I am in fact, thankful. I learned more from that relationship that I have in anything else in my life.

First, I learned to be a fighter, and not in a bad way. I learned to stand up for myself and what I believe in. I have become vocal about my passions and stand up for people when they are treated wrong. I no longer let people walk all over me, but rather I stand my ground firmly and confidently. Thank you.

Second, I learned to be fierce. Fierce in love, kindness, compassion, and willpower. I believe in my abilities and the things I am able to accomplish if I set my mind to something. I have learned that in being fierce, there is absolutely no time to doubt myself which has worked greatly in my favor. I learned that demanding respect in all relationships I have formed has been about me making the decision to make myself a priority and learning to never settle for any less than I deserve, ever again. Thank you.

Third, I learned compassion. I learned to be kind to the other woman, and mostly, to the person who chose to hurt me. It took everything in me to remain kind while I was being hurt, but I am so thankful that I stayed true to the values and morals I was raised on. I have carried this with me throughout the past three years by choosing to show compassion to all people around me, and looking deeper into the reasons behind the actions and decisions that people make. Often times there is something going on behind closed doors and because of that, it is important to always, always radiate kindness. Thank you.

I wanted to extend my gratitude to the person who hurt me because if you hadn't, I wouldn't be the badass, boss girl, powerful woman that I am today. I am confident, smart, loving, and fully capable of giving and receiving the kindest, most sincere kind of love. My life has changed for the better, and I wouldn't change a single thing. I wish you the best, because let me tell ya, it feels great.

By the way, if you ever feel like you deserve better than what you're receiving in a relationship, trust your gut & walk the hell away. It's worth it.

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I Was Screamed At For Telling Someone To 'Take A Deep Breath' And The Next Day, I Become A Certified Yoga Instructor

Perhaps people will now take me more seriously when I suggest some deep breathing?


Emotions are such interesting factors that can highly influence the way that we behave. When you take the time to become mindful of your emotions as they arise, it is actually a really insightful experience in that you are more aware of when your emotions are clouding your ability to make decisions. Strong emotions can easily take control of your entire body in ways that can either be a help or a hindrance. Regardless of the positive or negative outcome, it is still important that you are aware of your emotions.

Strong emotions on either end of the spectrum can prohibit you from thinking to the best of your ability. Can you recall a moment when you were so overcome with ecstatic joy or pure anger that when you tried to focus on something else, your thoughts were filtered by the way that you were feeling? This is completely normal and happens to everyone frequently, so that is nothing to worry about. However, an issue arises when you lack the ability to break away from those feelings.

You are not your emotions. The acknowledgment of how you are feeling is a necessary step in learning how to deal with whatever emotion is plaguing you at the moment; however, completely embodying the way you are feeling can be restricting as it closes your mind from remaining open to any outside perspective.

Once, I had a friend who was very upset and relaying those inner thoughts and feelings to me in a manner which was not considerate of how I would be receiving their current state. (That is not the point, however, it did put me in a difficult position as I let them continue to erratically expel their negativity.) Regardless, it was quite apparent how their emotions were inhibiting the effectiveness of their communication choices. This puts the person on the receiving end in a challenging position when attempting to figure out what to do. How long do you allow somebody to be a victim of their unmanaged emotions when you can clearly see that they are not only negatively impacting themselves but also sending that energy into the lives of others?

In my situation, I quickly and calmly said, "You need to calm down; just take a deep breath." Eyes flashing with hardly enough time to think about what I had said, they screamed, "No! Don't tell me what to do!"

Obviously, they heard that there were words coming out of my mouth, but did they truly hear what I was saying?

It was at this moment that I truly realized how important social-emotional learning skills are. We all get upset sometimes; the negative feelings of anger, frustration, and despair are inevitable and normal to endure. What is most important is how we learn to handle these negative feelings when they enter our minds. This scenario I experienced demonstrated an eye-opening experience for me; even in my calm manner, the suggestion of something as simple as taking a deep breath infuriated this upset person even more.

I was puzzled at the moment of their reaction and I must admit that I am still puzzled even to this day as I reflect on their response to me. Perhaps I would understand the attitude-filled retaliation if I had suggested something outrageous in a tone that was also filled with anger; however, that was not the case.

Consequently, I did not have a reply to their response. I understood that the negative emotions had completely taken over this person's body and mind and that they were merely trying to alleviate their own suffering by expelling this negativity into the universe; this is not an excuse, rather it is an interpretation in an attempt for me to explain this irrational behavior. I tried my best to not absorb that energy; although, it is super challenging and most certainly changed my perspective not only about that specific individual but also about the importance of emotional regulation and human beings in general.

I realized that there was nothing I could do or say to help them; it is an intimidating notion that we are responsible for our own emotions, yet while we are experiencing strong thoughts and feelings, it is sometimes not easy to combat them. This is where social-emotional learning skills coupled with mindfulness prove to be crucial skills to have. Merely knowing about these skills is ineffective unless they are implemented in your daily life; this is when they prove to be the most impactful.

Ironically, this experience occurred the night before I was already enrolled to complete a yoga teacher training program. I must say, spending 20 hours practicing yoga, learning how to build a sequence of flowing poses, and meeting other interested yogis was definitely invigorating especially after the last evening I just had. Throughout this training, it was brought to my attention how grounding the breath can be; we are always breathing regardless of our awareness of doing so. When moments of hysteria bubble up, turning your awareness inward to the ebb and flow of your breath is helpful in reminding you that you are alive and present.

Sometimes, it is useful to have this reminder as we experience moments of discomfort. Sometimes, it is useful to have this reminder as we experience moments of excitement. And sometimes it is useful to have this reminder as we experience moments of just ordinary day-to-day life.

Thus, cultivating a mindset that allows you to feel any type of emotion as it commences, but then having the ability to remain aware of what you are enduring is important for your personal wellbeing and also how others will perceive you. Please allow yourself to feel your emotions mindfully at the moment, reflect thoughtfully once the moment has passed, and then pursue any step that you believe is necessary in order to forgive the negative actions you may have taken during that emotional moment.

And, please, always return to following your breath. It truly is helpful in bringing your awareness back to the moment instead of allowing your mind to fall victim to other factors, whether those are external or internal.

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