Sample Routines

Before each routine you should sit quietly for about 2 minutes to prepare for the exercises. The time allotted for each routine includes short rest breaks (approximately 30-60 seconds between exercises). View the diagrams and descriptions of the exercises within the routines in Office Yoga.

Yoga Routine 1

Time: Approximately 12 minutes

  • Shoulders – Shoulder Blade Squeeze
  • Upper Back – Chest Expansion and Upper Back Tension Reliever Exercise 2
  • Neck – Forward and Diagonal Lowering
  • Shoulder Blades – Exercise 1

Yoga Routine 2

Time: Approximately 12 Minutes

  • Shoulders – Arm Rotation
  • Upper Back – Upper Back Tension Relievers Exercise 1 and 
    Exercise 3
  • Neck – Sideways Lowering and Forward Lowering
  • Shoulder Blades – Exercise 2

Yoga Routine 3

Time: Approximately 12 Minutes

  • Shoulders – Shoulder Lifting and Squeezing
  • Upper Back – Chest Expansion
  • Neck – Head Turning Exercise 1 and Exercise 2
  • Shoulder Blades – Exercise 1

Yoga Routine 4

Time: Approximately 12 Minutes

  • Shoulders – Shoulder Blade Squeeze and Arm Rotation
  • Upper Back – Upper Back Tension Reliever Exercise 2
  • Neck – Sideways and Diagonal Lowering
  • Shoulder Blades – Exercise 2

Yoga Routine 5

Time: Approximately 12 Minutes

  • Shoulders – Arm Rotation
  • Upper Back – Chest Expansion
  • Neck – Head Turning Exercise 1
  • Shoulder Blades – Exercise 1 and Exercise 2

Yoga Routine 6

Time: Approximately 12 Minutes

  • Shoulders – Shoulder Blade Squeeze
  • Upper Back – Upper Back Tension Relievers Exercise 1 and 
    Exercise 2
  • Neck – Forward Lowering and Head Turning Exercise 1
  • Shoulder Blades – Exercise 2

Yoga Routine 7

Time: Approximately 12 Minutes

  • Shoulders – Shoulder Lifting and Squeezing
  • Upper Back – Chest Expansion
  • Neck – Sideways and Forward Lowering
  • Shoulder Blades – Exercise 1