Stuck at Work? Join the October Office Yoga Challenge on Instagram!

Do you feel like you’re trapped sitting at your desk all day? Suffering from back pain due to hunching over your computer for hours?

Whether or not you work in an office, we’re sure you are also a victim of our modern diseases of sitting too much and staring down at our phones waaaay too much.

Like the rest of us, you’ve probably suffered from back pain, text neck, tight muscles or even wrist pain at some point. So let’s combat the this together, this October, with the first ever #DOYOUYOGAInTheOffice Instagram Challenge!

October Insta Challenge

How to Join

  1. Repost the challenge image to your Instagram feed (bonus points if you tag friends who’d like to join in on the fun!).
  2. Follow @doyouyoga on Instagram.
  3. Practice with us starting October 1, 2017 and post a photo or video of the daily pose (or a modification of it!) on Instagram.
  4. Tag your photos daily with #DOYOUYOGAInTheOffice and @doyouyoga
  5. Have fun! And participate in the community by liking, commenting and making new friends!

This challenge has been designed to help you loosen up and stretch out with poses you can do while you take a short break during your work day. The majority of the poses can also be easily modified to incorporate an office desk, chair or even a wall for support.

Here’s a full list of the poses for each day to help you keep track. (Tip: Bookmark this page for easy reference during the month.)

Oct 1: Cat Pose (Marjaryasana)

Oct 2: Cow Pose (Bitilasana)

Always practiced together! Check this out for more deets: How to Do Cat Cow Pose

Oct 3: Extended Puppy Pose (Uttana Shishosana)

Get the pose right with this article: How to Do Extended Puppy Pose

Oct 4: Dancer Pose (Natarajasana)

Everything you ever wanted to know about this pose, right here: The Ultimate Guide to Dancer Pose

Oct 5: Forward Fold (Uttanasana)

Do the pose right with this guide: How To Do Standing Forward Bend Pose

Oct 6: Bound Angle Pose (Baddha Konasana)

The perfect hip opener: How to do Bound Angle Pose

Oct 7: Extended Hand to Big Toe Pose (Utthita Hasta Padangustasana)

Get it right, step by step: Yoga Pose Breakdown With Kino MacGregor: Extended Hand-to-Big-Toe Pose

Oct 8: Low Lunge (Anjaneyasana)

Get low and lunge right: How to Do Low Lunge Pose

Oct 9: Upward Salute (Urdhva Hastasana)

Simple but powerful: 5 Yoga Poses To Ignite Your Inner Power

Oct 10: Half Forward Fold (Ardha Uttanasana)

An essential part of every Sun Salutation: How To Do Half Standing Forward Bend Pose

Oct 11: Downward Dog (Adho Mukha Svanasana)

Get the 101, as well as modifications and variations here: The Ultimate Guide to Downward Dog

Oct 12: Revolved Chair Pose (Parivrtta Utkatasana)

The squat with a twist: Revolved Chair Pose with Jess Rose

Oct 13: Upward Plank (Purvottanasana)

Turn your plank upside down: How To Do Upward Plank Pose

Oct 14: Standing Backbend Pose (Anuvittasana)

Get ready to open your heart: How to do Standing Backbend Pose or Anuvittasana

Oct 15: Eagle Pose (Garudasana)

A step-by-step guide: How To Do Eagle Pose

Oct 16: Intense Side Stretch Pose (Parsvottanasana)

Tips to get the most out of this pose: How To Do Intense Side Stretch Pose

Oct 17: Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Learn how to do it with this guide: How to Do Half Lord of the Fishes Pose

Oct 18: Reverse Warrior Pose (Viparita Virabhadrasana)

Get a deep stretch in your side body: How To Do Reverse Warrior Pose

Oct 19: Thread the Needle Pose (Parsva Balasana)

Un-hunch the upper body: 7 Best Shoulder-Opening Yoga Poses

Oct 20: Tree (Vrksasana)

Make like a tree: Yoga Pose 101: Vrksasana aka Tree Pose

Oct 21: Seated Head to Knee Pose (Janu Sirsasana)

A forward bend with a subtle twist: How To Do Head-to-Knee Pose

Oct 22: Camel (Ustrasana)

All your questions answered: Here’s Your Ultimate Guide to Camel Pose

Oct 23: Crescent Lunge (Anjaneyasana)

Get your lunge right: Common Misalignments in Crescent Lunge (and How to Fix Them)

Oct 24: Staff Pose (Dandasana)

The foundation for most seated poses: How To Do Staff Pose

Oct 25: Gate Pose (Parighasana)

Step by step, stretching and bending: How to Do Gate Pose

Oct 26: Standing Figure 4 Pose (Eka Pada Utkatasana)

Undo the damages of sitting: 5 Standing Yoga Poses To Increase Lower Body Flexibility

Oct 27: Cow Face Pose (Gomukhasana)

Intense, but you have options: How to do Cow Face Pose (With Four Variations)

Oct 28: Garland Pose (Malasana)

Loosen those hips with this pose: How To Do Garland Pose

Oct 29: Revolved Triangle (Parivrtta Trikonasana)

Stretch and lengthen those legs and hips: How to Do Revolved Triangle Pose

Oct 30: Wide Legged Forward Fold (Prasarita Padottanasana)

Find out all the benefits: How To Do Wide-Legged Forward Bend

Oct 31: Upward Dog (Urdhva Mukha Svanasana)

The perfect front body stretch: How To Do Upward-Facing Dog Pose

Follow along with this challenge and boost your practice by signing up for the completely FREE Office Yoga Challenge.

ann swanson office yoga

Join yoga teacher Ann Swanson for 10 days of yoga that you can do in the office to relieve all your aches and pains. For two weeks, Monday to Friday (with the weekend free!) you’ll work on strengthening, stretching, and loosening up so that you’ll be happier, calmer, and more productive.

Yep, You Can Win a PRIZE!

Three (3) lucky randomly selected winners will each win a 1-year DOYOUYOGA Premium Account with UNLIMITED access to the complete DOYOUYOGA library of classes and challenges!

So are you in? See you on Instagram!


Your daily yoga love.


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