Yoga Poses You Can Do at Your Desk
Work can be a stressful place. Spending time hunched over a computer, desk, or books does not leave the body feeling relaxed or rested. Office yoga is a great way to relieve stress in the back and shoulders, and it can boost energy levels. Desk yoga can break up the monotony of long hours at the desk. It can also build strong and healthy relationships among co-workers. Teaching workers to be aware of their bodies and breathing can help them think more clearly and positively.
Some of these Office Yoga poses can be done at individual desks, or as a part of corporate yoga. Employees can turn on a quiet playlist and take a short break from a busy day. This can improve efficiency, productivity, and overall health.
Breathe: Before beginning any yoga poses, take some time to focus on breathing. Sit at the edge of the chair, with back straight, and feet flat on the floor. Try to block out any distractions, close your eyes, and begin slow breathing from the diaphragm. Take note of how the upper abdomen and lower hips expand when you inhale.
Seated Twist: Sit in a chair with your back against the backrest. Inhale, and raise arms above the head. Next, exhale and twist to the right, placing both hands on the right armrest for support. Hold the position for one minute, stretching your spine for the entire time. Relax and repeat on the other side.
Wide-Legged Forward Bend: Stand straight with legs a bit wider than the shoulders, slowly bend over, feeling the stretch in the back as it slowly rounds over. Touch the floor, or reach as far as possible. Rest here for one minute. Use abdominal and leg muscles to slowly pull back up to the standing position.
Raised Hands Chair: Sit straight in an office chair. Inhale and raise the arms directly up, keeping the palms facing inward. Extend the arms and feel the stretch in the upper shoulders, neck, and upper back.
Stork Pose: The reason that it sometimes hurts to stand up after a day of sitting down is that hips tighten and glutes and hamstrings weaken. So, as the body stands, it relies on its back and neck. The stork pose can help. Stand up, with both feet planted firmly on the floor. Lift the right knee, and hold it with the left hand. Guide the tailbone toward the heel, and lengthen the right knee to the floor. Breathe, relax, and repeat with the other side.
Wrist and Finger Exercises: Frequently through the day, stretch the arms to the side or overhead. Then draw 10 circles in the air with your wrists. To help stretch fingers, stretch them as wide as they can, and then close into a tight fist. Repeat several times during the day.
A few minutes spent stretching, relaxing, and breathing can do wonders for both mental and physical health during the workday. Give them a try for a week and see if some stress disappears.