{"id":38941,"date":"2017-12-22T07:45:02","date_gmt":"2017-12-22T12:45:02","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=38941"},"modified":"2021-05-18T09:29:19","modified_gmt":"2021-05-18T13:29:19","slug":"easy-yoga-poses-happy-go-yoga","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/easy-yoga-poses-happy-go-yoga\/","title":{"rendered":"9 Simple Yoga Poses to Survive Work, Stress and Travel"},"content":{"rendered":"
\"9
Illustrations by Cody Shipman<\/figcaption><\/figure>\n

A former Emmy award-winning news anchor and reporter, Christine Chen<\/a> used to spend hours behind the news desk, delivering headlines about the latest disasters and scandals. Over time, the lack of sleep, stress and her hectic schedule led to anxiety<\/a> and back pain<\/a>. During commercial breaks, she\u2019d lie on the floor of the newsroom to muster up enough relief to smile through the next news segment.<\/p>\n

\u201cI see many patients who work in finance or jobs where you\u2019re at your desk all day,\u201d says Dr. Johnny Arnouk, orthopedic surgeon at Mount Sinai Beth Israel in New York City. \u201cSince most people don\u2019t sit with good posture<\/a>, their back starts to hurt. What seems like a mild strain at first often becomes a chronic problem years later.\u201d<\/p>\n

RELATED: <\/strong>8 Signs You’re Way Too Stressed (And How to Deal)<\/a><\/p>\n

Chen, then in her early 30s, was willing to do anything to feel better. Eventually, thanks to a combination of medical treatments and yoga<\/a>, she began experiencing relief. Most importantly, as she began to incorporate yoga into her everyday life, she felt happier and less stressed<\/a>. Eventually, she left her job in TV news to become a certified yoga instructor.<\/p>\n

While many of us could benefit from a stress-busting yoga practice<\/a>, the truth is, it\u2019s difficult to find time to go to class. Chen\u2019s solution, detailed in her new book, Happy-Go-Yoga<\/a>,<\/em> is to take traditional yoga poses and adapt them to everyday situations. \u201cWhen I was in a lot of pain and stressed out, all I wanted was to not feel so terrible,\u201d says Chen, now 47. \u201cSometimes it\u2019s the little things that can make a big difference, doing little things on a consistent basis.\u201d And encouraging movement throughout the day is good for you, too. \u201cIt makes you think of yourself and your health first once in a while,\u201d says Dr. Arnouk.<\/p>\n

Want to reap the benefits of yoga<\/a>, even off the mat? These nine tension tamers and feel-good moves can be done anytime, anywhere.<\/p>\n

RELATED: <\/strong>50 Resources to Step Up Your Yoga Game<\/a><\/p>\n

Sunrise Stretches: Yoga Poses to Start Your Day<\/h3>\n

Take control of your day before it gets away from you. These three moves help set a good overall tone for your morning by opening your body and mind.<\/p>\n

1. Rock Your Heart<\/h3>\n

\"9<\/strong><\/p>\n

Desperately in need of a good stretch<\/a> when you wake up in the morning? This pose might help. \u201cIt\u2019s a good, gentle way to balance the body,\u201d says Chen, who lives in New York City. \u201cWhen you wake up in the morning, you\u2019re crumpled and slumped from sleeping. This opens your chest, gets your blood moving and brings suppleness to the spine.\u201d<\/p>\n

How to<\/strong>: Sit up in a comfortable chair and place your hands on your hips (a<\/strong>). Inhale and lift up the center of your chest. It should feel like the lift originates from your middle upper back between your shoulder blades. (b<\/strong>). Exhale and draw your belly button into your body and gently tuck your chin to your chest. Feel your upper back dome slightly. (c<\/strong>). Repeat at least five times or more.<\/p>\n

2. Swimmingly<\/h3>\n

\"9<\/strong><\/p>\n

This move is based on yoga\u2019s classic fish pose. Instead of lying on the floor, you\u2019ll use the wall to find the shape. \u201cI feel like I\u2019m snorkeling in this pose,\u201d says Chen. \u201cReach your arms behind you and lift your head and chest slightly like you\u2019re looking for fish in front of you.\u201d This pose stretches your chest and helps release tension in the neck.<\/p>\n

How to<\/strong>: Stand with your back against the wall and your feet hip-width distance apart, shoulder blades resting on the wall (a<\/strong>). With your arms by your side, press your fingertips, palms and forearms firmly into the wall. (b<\/strong>). Begin to lift your chest up and away from the wall. Your shoulder blades should move slightly closer together on your back while your lower back remains on the wall. (c<\/strong>). Inhale and lift your chest a little more. Continue to breathe deeply.<\/p>\n

RELATED: <\/strong>6 Exercises That Will Seriously Improve Your Posture<\/a><\/p>\n

3. Unbreakable You<\/h3>\n

\"9<\/strong><\/p>\n

Have a big presentation or important meeting<\/a> ahead? This move is based on a traditional mudra, or hand gesture, meant to connect you with your inner strength. Your interlocked fingers represent the coming together of your skills; the act of pulling your fingers apart is a symbol of your power, Chen says.<\/p>\n

How to<\/strong>: Stand or sit, back straight, and let your shoulders relax (a<\/strong>). Interlace your fingers and place your palms on your torso, just below your chest and above your belly button. Extend your thumbs up toward your chest. (b<\/strong>). Pretend to pull your fingers apart and reach your elbows out to the side. Your fingers should form a lock and prevent your hands from separating. Don\u2019t let your shoulders creep up to your ears. (c<\/strong>). Slide your shoulder blades down toward your waist and reach through the crown of your head toward the ceiling.<\/p>\n

Deskside De-Stressors: Yoga Poses for Work<\/h3>\n

Sitting and staring at your computer screen for hours isn\u2019t doing your body any favors. \u201cIt\u2019s important to get up every so often, stretch and keep yourself loose,\u201d says Dr. Arnouk. These three moves address the main culprits of on-the-job pain \u2014 poor posture, tight hips and neck tension.<\/p>\n

4. Spine Align<\/h3>\n

\"9<\/strong><\/p>\n

When you sit for a while, you may inevitably start to slouch. To counteract this, \u201cAll you need is a thin blanket or thick scarf to re-create the same feeling of a bolster to help you sit up nice and tall,\u201d says Chen. \u201cThis aligns the spine, and relieves tightness in the neck, shoulders and back so you\u2019re not working so hard to sit up.\u201d<\/p>\n

How to<\/strong>: Roll your blanket, scarf or towel into a thin, smooth roll. The roll should be about as long as the distance between your seat and the base of your neck (a<\/strong>). Vertically align the roll with your spine and place it between your back and the back of the chair. Make sure you\u2019re sitting back in your chair to secure the base of the roll in place. (b<\/strong>). Lean back and feel your chest and shoulders gently open.<\/p>\n

5. Counter Pose<\/h3>\n

\"9<\/strong><\/p>\n

Do your hips feel as tight as rubber bands when you stand up from your desk? This pose was one of Chen\u2019s go-to\u2019s at the news desk to counteract the built up tension in her hips. It\u2019s based on yoga\u2019s pigeon pose<\/a>.<\/p>\n

How to:<\/strong> Stand and face your desk, making sure that the space in front of you is clear (a<\/strong>). Lift your right leg and rest your outer shin, calf and knee on the desk. Your knee should be positioned slightly wider than your shoulder. (b<\/strong>). Place your hands on the desk to stabilize yourself. Flex your right foot, drawing your toes towards your shin. (c<\/strong>). Lean forward gently onto your left hand. Take your right hand to your right hip crease and let your fingers fan along the outer thigh. Press gently and rotate your thigh out and down toward the desk. Try to keep your hips even. (d<\/strong>). If you still feel okay, hinge forward at the hips while maintaining a flat back and walk your fingertips forward. The forward fold will further calm your mind. Switch sides.<\/p>\n

RELATED: <\/strong>5 Standing Desk Stretches to Relieve Stress Now<\/a><\/p>\n

6. Let It Roll<\/h3>\n

\"9<\/strong><\/p>\n

When you\u2019re stressed<\/a>, it\u2019s common to find your shoulders slowly creeping towards your ears, causing your neck and shoulders to become stiff over time. Next time you feel your anxiety levels rise, this move will help you roll away the tension and restore mobility in your neck in 10 seconds max.<\/p>\n

How to<\/strong>: Sit in a chair, back straight (a<\/strong>). Inhale and shrug your shoulders, drawing them toward your ears. (b<\/strong>). Exhale and relax your shoulders. (c<\/strong>). Keeping your right shoulder down, inhale and gently drop your right ear toward your right shoulder. (d<\/strong>). Exhale and roll your chin toward your chest. (e<\/strong>). Inhale and continue to roll your head so that your left ear comes toward your left shoulder. (f<\/strong>). Exhale and roll your head back to center. (g<\/strong>).<\/strong> Inhale and roll your head to the right. Repeat several times.<\/p>\n

Commute Calmers: Easy Yoga Poses for Travel<\/h2>\n

Can\u2019t stand your commute? Crowded trains and planes, combined with delays and cranky passengers are a recipe for stress. The next time you travel from point A to point B, try these moves to find relief for your body and mind.<\/p>\n

7. Eagle Perch<\/h3>\n

\"9<\/strong><\/p>\n

There\u2019s nothing worse than being stuck in the middle seat. Instead of elbowing your neighbors, make your own space with this pose. It releases tension in your shoulders and upper back and helps you turn your focus inwards.<\/p>\n

How to<\/strong>: Sit up straight. Bend your elbows and lift them straight in front of you, to shoulder height (a<\/strong>). Take your right arm underneath your left arm and wrap it around your left arm. Connect your palms or the back of your hands together. Alternatively, press your arms together from elbow to palm. (b<\/strong>). Move your elbows forward slightly and let the tops of your shoulders drop away from ears. You should feel a stretch in your shoulders, upper arms and back. Switch sides.<\/p>\n

RELATED: <\/strong>7 Beginner Yoga Poses to Get You Through Your First Class<\/a><\/p>\n

8. <\/span>Bird of Prey<\/h3>\n

\"9<\/strong><\/h3>\n

This pose will help you improve your focus, while also teaching you to pay attention to your posture. You\u2019ll open up your chest and sit taller. It\u2019s also a good pose to complement Eagle Perch.<\/p>\n

How to<\/strong>: Sit in a chair towards the front of your seat (a<\/strong>). Take one arm behind you, elbow bent and forearm resting against the middle of your back, parallel to the seat of your chair. Your palm should face the back of the seat. Roll your shoulder up and back toward the seat. (b<\/strong>). If you feel comfortable, take your other arm behind you in the same fashion. Grasp opposite elbows. (c<\/strong>). Gently lift your chest forward and up. Widen across the collarbones and breathe deeply.<\/p>\n

9. Reach for the Moon<\/h3>\n

\"9<\/strong><\/p>\n

If your energy levels<\/a> are shot at the end of the day, try this pose on your commute home. It\u2019s based on the yoga pose Standing Half Moon and is designed to refresh you, working your core and spine while improving your flexibility<\/a>. It\u2019s best for train or subway commuters.<\/p>\n

How to<\/strong>: Stand up straight (a<\/strong>). Inhale, reach your right arm up and over your head to grasp an overhead bar or handle. Let your left arm rest by your side. (b<\/strong>). As your reach for the bar, let the back of your right shoulder drop toward your waist. Keep your right arm straight but not locked. (c<\/strong>). Inhale and grow taller in your spine. Gaze up at your upper arm and don\u2019t let your chest collapse. (d<\/strong>). Exhale and gently side bend to your left. Gaze towards your right shoulder. (e<\/strong>). Inhale and exhale at least 5 times. On an exhale, come out of the side bend.<\/p>\n

Originally published April 2015. Updated December 2017. <\/em><\/p>\n

Read More<\/strong>
\n6 Mistakes You’re Probably Making in Yoga Class<\/a>
\nThe Beginner’s Guide to Every Type of Yoga<\/a>
\nStressed Out? 45 Resources to Help You Relax<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Stressed from long work day and life in general? These nine yoga poses will help get you through any situation \u2014 from tough deadlines to holiday travel.<\/p>\n","protected":false},"author":41,"featured_media":38969,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,19],"tags":[144,282,145,341,355,174,286],"class_list":["post-38941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-yoga","tag-injury","tag-stress","tag-stretching","tag-tax1living-well","tag-tax2yoga","tag-travel","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=38941"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38941\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/38969"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=38941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=38941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=38941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}