{"id":9111,"date":"2018-04-23T10:20:06","date_gmt":"2018-04-23T17:20:06","guid":{"rendered":"https:\/\/innergycorporateyoga.com\/staging\/?p=9111"},"modified":"2021-04-03T21:54:39","modified_gmt":"2021-04-04T04:54:39","slug":"try-this-superhero-yoga-at-your-desk-routine","status":"publish","type":"post","link":"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/","title":{"rendered":"Try this “Superhero Yoga at your Desk” Routine"},"content":{"rendered":"

\"\"Want to fly like Superman?<\/strong><\/p>\n

We all want to feel like a superhero – full of confidence, fearless and ready to take on any challenge.<\/p>\n

So let’s do that!<\/p>\n

This simple “Superhero Yoga at your Desk” routine will take you less than 5 minutes and all you need is a chair.<\/p>\n

 <\/p>\n


\nStep 1: Shoulder Rolls <\/strong>(or Loosening up to be a Superhero pose)
\n<\/strong>1 minute<\/em><\/p>\n

\"\"<\/p>\n

Sit slightly forward in your chair, feet flat on the floor, legs at a 90 degree angle.\u00a0Contract your abdominal muscles slightly, lift up through your chest and lengthen your spine.\u00a0 Drop your shoulders down your back.<\/span> Place your hands on your thighs.\u00a0 As you inhale, squeeze your shoulders up to your ears, and as you exhale, drop them down and let your head relax.\u00a0 Open your mouth on your exhale, and let your breath go with an audible \u201csigh\u201d to release tension. Repeat 3-5 times, then roll your shoulders up, back and down to finish.<\/span><\/p>\n


\nStep 2: Chest Opener <\/strong>(or “Preparing your Superhero Muscles Pose”)
\n1 minute<\/em><\/p>\n

\"\"<\/p>\n

Sit slightly forward on your chair, legs at a 90\u00b0 angle, feet flat on the floor. Reach behind you and grab onto the back of your chair with both hands, near the bottom of the chair backing.\u00a0 Your hands should wrap around to the back of the chair. Contract your abdominal muscles slightly, then take a deep breath in and lengthen your spine, allowing your shoulders to roll back and down.\u00a0 As you exhale, press your chest forward and upward, allowing your arms to straighten and stretch.\u00a0 Look upward if it\u2019s okay for your neck.\u00a0 Close your eyes.\u00a0 Press forward as much as you can without straining. Breathe in and out 3-5 times, then return to starting position.\u00a0 Repeat if desired.\u00a0 Sit quietly for a moment with eyes closed to finish.<\/p>\n

Step 3: Warrior 3 Pose <\/strong>(Or “Lift off and Fly, you’re a Superhero!” pose)
\n<\/strong>1 minute each side<\/em><\/p>\n

\"\"<\/p>\n

Remove your socks and shoes if possible.\u00a0 Stand in Mountain Pose\u00a0for a moment, with your feet hip distance apart, feet parallel to each other.\u00a0 Stand away from your chair and desk.\u00a0Contract your abdominal muscles, lift your chest up and relax your shoulders back and down.\u00a0 Be tall and lifted.\u00a0 Turn your palms to face forward, drawing your shoulders back a bit more.\u00a0 Find a focal point with your eyes.\u00a0 Shift your weight into your right foot and contract your abdominal muscles.\u00a0 As you inhale, sweep your arms up to the ceiling, reaching straight overhead, palms facing each other.\u00a0 As you exhale, lift your left toes off the floor behind you slightly.\u00a0 Start to tilt slightly forward, keeping your spine straight.\u00a0 Allow your focal point to shift to the floor as necessary.\u00a0 Soften your right knee slightly so that you don\u2019t \u201clock\u201d it. Stay here if this is enough for you.\u00a0 Otherwise, lift your left leg higher up, and hinge forward more from your hips, bringing your body parallel to the floor.\u00a0 To keep your hips level, internally rotate your left thigh toward the ground. Reach out through your fingers and reach back through your left foot at the same time.\u00a0 Keep your belly pulled in.\u00a0 Breathe deeply, staying here for 3-5 breaths. To come out, as you inhale, rise up tall, and place your left foot back on the floor.\u00a0 As you exhale, lower both arms down to your sides. Repeat on the other side, then stand tall in Mountain Pose<\/a>\u00a0again for a few moments, breathing deeply.<\/p>\n","protected":false},"excerpt":{"rendered":"

Want to fly like Superman? We all want to feel like a superhero – full of confidence, fearless and ready to take on any challenge. So let’s do that! This simple “Superhero Yoga at your Desk” routine will take you less than 5 minutes and all you need is a chair.   Step 1: Shoulder Rolls (or Loosening up to be a Superhero pose) 1 minute Sit slightly forward in your chair, feet flat on the floor, legs at a 90 degree angle.\u00a0Contract your abdominal muscles slightly, lift up through your chest and lengthen your spine.\u00a0 Drop your shoulders down your back. Place your hands on your thighs.\u00a0 As you inhale, squeeze your shoulders up to your ears, and as you exhale, drop them down and let your head relax.\u00a0 Open your mouth on your exhale, and let your breath go with an audible \u201csigh\u201d to release tension. Repeat 3-5 times, then roll your shoulders up, back and down to finish. Step 2: Chest Opener (or “Preparing your Superhero Muscles Pose”) 1 minute Sit slightly forward on your chair, legs at a 90\u00b0 angle, feet flat on the floor. Reach behind you and grab onto the back of your chair…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[49],"tags":[],"class_list":["post-9111","post","type-post","status-publish","format-standard","hentry","category-information"],"yoast_head":"\nTry this "Superhero Yoga at your Desk" Routine - Innergy Corporate Yoga Inc.<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Try this "Superhero Yoga at your Desk" Routine - Innergy Corporate Yoga Inc.\" \/>\n<meta property=\"og:description\" content=\"Want to fly like Superman? We all want to feel like a superhero – full of confidence, fearless and ready to take on any challenge. So let’s do that! This simple “Superhero Yoga at your Desk” routine will take you less than 5 minutes and all you need is a chair.   Step 1: Shoulder Rolls (or Loosening up to be a Superhero pose) 1 minute Sit slightly forward in your chair, feet flat on the floor, legs at a 90 degree angle.\u00a0Contract your abdominal muscles slightly, lift up through your chest and lengthen your spine.\u00a0 Drop your shoulders down your back. Place your hands on your thighs.\u00a0 As you inhale, squeeze your shoulders up to your ears, and as you exhale, drop them down and let your head relax.\u00a0 Open your mouth on your exhale, and let your breath go with an audible \u201csigh\u201d to release tension. Repeat 3-5 times, then roll your shoulders up, back and down to finish. Step 2: Chest Opener (or “Preparing your Superhero Muscles Pose”) 1 minute Sit slightly forward on your chair, legs at a 90\u00b0 angle, feet flat on the floor. Reach behind you and grab onto the back of your chair...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"Innergy Corporate Yoga Inc.\" \/>\n<meta property=\"article:published_time\" content=\"2018-04-23T17:20:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-04T04:54:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/innergycorporateyoga.com\/staging\/wp-content\/uploads\/2018\/04\/superman_yoga.jpg\" \/>\n<meta name=\"author\" content=\"innergy\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"innergy\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/\"},\"author\":{\"name\":\"innergy\",\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/#\/schema\/person\/64fc85316763532c037f4a39cda6c971\"},\"headline\":\"Try this “Superhero Yoga at your Desk” Routine\",\"datePublished\":\"2018-04-23T17:20:06+00:00\",\"dateModified\":\"2021-04-04T04:54:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/\"},\"wordCount\":585,\"publisher\":{\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/#organization\"},\"image\":{\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/innergycorporateyoga.com\/staging\/wp-content\/uploads\/2018\/04\/superman_yoga.jpg\",\"articleSection\":[\"Information\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/\",\"url\":\"https:\/\/innergycorporateyoga.com\/staging\/resources\/blog\/2018\/04\/23\/try-this-superhero-yoga-at-your-desk-routine\/\",\"name\":\"Try this \\\"Superhero Yoga at your Desk\\\" Routine - 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