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Stressed AF: 5 Yoga Poses to Get You Through Your 9-to-5

Easy yoga poses, you can do anywhere, to find your inner peace.
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Life can be overwhelming sometimes, am I right? The world in itself is enough to drive you insane with things like global warming (and people who don't believe in global warming). Not to mention all the personal baggage we tend to carry all on our own. That list could go on and on....

Even that mundane 9-to-5 life can be tough. Everyday in an office chained to a desk where, you know, you're "barely gettin' by, it's all takin' and no givin'..." (to quote a certain Miss Parton). Eight hours a day hunched over, click-clacking away on a keyboard, sneakily cranking your neck, back and forth, on the lookout as you check your Facebook and personal email for the 15th time. "It's enough to drive you crazy if you let it" — not to mention, enough to make your body tense and your mind stressed AF! We all deal with stress in our own ways, but one simple and powerful way, to relax the mind and body, is yoga.

Keep reading for some easy tips on how to incorporate yoga into your daily routine — even at the office.

Image via boonchai wedmakawand/Moment/Getty

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How Do You Yoga?

Start with the mind. Part of the philosophy of yoga is the observance of ahimsa (non violence), aparigraha (non attachment) and santosha (contentment). When it comes to stress management, that can mean self-reflection with kind and non-judgmental thoughts toward yourself, letting go of negative thinking and emotions and finding peace with things as they are. Think of it this way: If you create a space for positivity, then positivity will find you.

For the body: Try these five easy yoga poses to help physically and mentally loosen you up. Oh and the best part? These poses can be done anywhere — and inconspicuously to boot. (Desk yoga, anyone?)

Image via @tejalyoga

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This isn't a "pose" per se, but it's key if you want to de-stress — and it works! Your breath is your life force, you unconsciously do it to survive. Break your unconscious breathing pattern and bring awareness to your breath to help shift stressful energy: Take deep, smooth breaths to slow down your racing mind and find a sense of calm.

Awareness of your breath also helps draw you into the present moment. A lot of stressful thoughts in life can come from living in the past or fretting about the future, but when you allow yourself to be in the present, you may find that your mind is more free. I like to tell my yoga students that: The present moment is the only thing we can control, because the past is the past and the future doesn't exists yet, the present moment is where we're the most open up to joy.

Try this: Ujjayi Breath (Victorious Breath)


● Helps calm your mind

● Promotes clarity and focus

● Helps slow down your heart rate


● Take a deep inhale through your nose. Fill up your lungs and feel your ribs expand.

● Seal your lips and lightly constrict the back of your throat. (Think of the sensation in your throat when you're fogging up a window with your breath)

● Take a long exhale out of your nose creating an ocean sound with your breath. (Think Darth Vader from "Star Wars.")

Image via @nicoleacardoza

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Eagle Arms


● Stretches the upper back and shoulders.

● Helps improve posture.


● Take a deep inhale, lengthen your spine and sit up tall. 

● Then, exhale and swing your right arm underneath your left, crossing at your elbows and your wrists.

● Press your palms together, or hook the fingers of your right hand over your left thumb.

● Continue to breath and slowly bring your elbows inline with your shoulders.

● Hold for a few seconds, release and repeat on the other side.

For a deeper stretch: Comfortably bring your elbows up higher toward the ceiling and press your forearms forward.

Modification: Grab your shoulders with your opposite hand. Like you're giving yourself a big hug!

Image via @sintijazilite

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Seated Pigeon Pose


● Stretches the inner and outer hips.

● Lengthens the hip flexors.

● Helps with hip mobility.


● Take your right foot and cross your ankle over your left thigh, just above the knee.

● Your right knee is bent at a 90-degree angle.

● Take a deep inhale, lengthen your spine and sit up tall.

● Continue to breathe and hold the pose for a few seconds.

● Release and repeat on the other side.

For a deeper stretch: Slowly lean forward and bring your chest to your knees.

Image via @beginner_yoga_for_real_people

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