Desk De-Stress

Unwind desk tension with controlled neck work, scapular glides, and thoracic openers.

1. Seated Neck Side Stretch

   2 sets

   1 reps

   30s rest

2. Seated Sky Look

   2 sets

   1 reps

   30s rest

3. Armless Prayer Stretch

   2 sets

   1 reps

   45s rest

4. Push Through Reach

   2 sets

   8 reps

   45s rest

5. Thread the Needle Pose

   2 sets

   1 reps

   30s rest

6. Puppy Pose

   2 sets

   1 reps

   45s rest

7. Seated Chest Clam

   2 sets

   1 reps

   30s rest

Open tight hips and hamstrings while decompressing the lower back from prolonged sitting.

1. Worlds Greatest Stretch

   2 sets

   6 reps

   45s rest

2. Low Lunge Yoga Pose Anjaneyasana I

   2 sets

   1 reps

   45s rest

3. Standing Figure Four Pose

   2 sets

   1 reps

   45s rest

4. Seated Forward Bend Stretch on a Chair

   2 sets

   1 reps

   45s rest

5. Lying Single Leg Hamstring Stretch against Wall

   2 sets

   1 reps

   30s rest

6. Downward Facing Dog

   2 sets

   1 reps

   45s rest

7. Heel Press

   2 sets

   1 reps

   30s rest

8. Legs-up The Wall Yoga Pose

   1 sets

   1 reps

   30s rest

Reinforce upright posture with gentle flows and shoulder openers to finish the week.

1. Cat pose

   2 sets

   8 reps

   30s rest

2. Cow Yoga Pose Bitilasana

   2 sets

   8 reps

   30s rest

3. Downward Facing Dog

   2 sets

   1 reps

   60s rest

4. Dolphin Pose

   2 sets

   1 reps

   60s rest

5. Swaying Palm Tree Yoga Pose

   2 sets

   10 reps

   45s rest

6. Standing Seal Yoga Pose

   2 sets

   1 reps

   45s rest

7. Seated Forearms Stretch

   2 sets

   1 reps

   30s rest

8. Bridge Pose Setu Bandhasana

   2 sets

   1 reps

   45s rest