How To Do Yoga At Work
6 Yoga Exercises You Can Do At Work
Many of us spend far too much of our time at our desks, staring at computer screens. Although concentrated work can be beneficial to our jobs, it can be physically taxing. The yoga exercises listed below will help you relieve any tension you may be feeling after spending too many hours poring over spreadsheets. Regular practice of the poses also provides long-term benefits. Each pose takes less than two minutes to complete, and you can complete the entire series in under ten minutes—but I promise you'll feel the effects for much longer.
Deep breathing is important throughout the poses because sending oxygen to your muscles allows them to relax.
1. Shoulder Rolls
Lift your right shoulder to your ear while sitting upright. Roll your shoulder around and back slowly, bringing it away from your ear.
Raise your left shoulder to the level of your ear. Roll your shoulder around and back slowly, bringing it away from your ear.
Repeat these rolls three times more, alternating between right and left.
Lift both shoulders to your ears and take a deep breath. Roll your shoulders around and back, dropping them away from your ear, and then release them. After five repetitions, relax your shoulders.
2. Open Chest Stretch
Sit close to the edge of your chair and interlace your fingers behind you, palms together and backwards.
Lean slightly forward, lifting your arms to feel the stretch in your chest.
Slowly inhale, lifting your chest.
Exhale and pull your shoulders back away from your ears.
Hold for 10 to 15 seconds.
Slowly let go of your hands and bring them back to your sides.
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3. Neck Stretch
Sit up straight, not allowing your back to touch the back of the chair.
Hold your head directly over your spine, as if a string is pulling the crown of your head up.
Drop your right ear toward your right shoulder without lifting or turning your right shoulder.
Breathe in and out several times, feeling the stretch on the left side of your neck.
Reach your right hand over your head and place it on the left side of your face for a deeper stretch. Hold the pose for at least five more breaths before releasing your hand and straightening your neck, massaging your neck and shoulders gently with your left hand.
Rep on the opposite side.
4. Reverse Prayer Pose
Place your feet on the edge of your chair. Wrap your arms around your back and bring your palms together, fingertips pointing down.
Rotate your wrists and turn your fingertips in toward your spine until they point up.
Put your palms together again in prayer position.
Use one hand to help pull the other hand up your back to a comfortable position. Check that your shoulders are straight and not rounded.
Lightly press the outside edges of your palms into your back. Gently press your palms together.
Plant your feet firmly on the ground.
Deeply inhale and exhale, completely filling and emptying your lungs. Hold the pose for ten to fifteen breaths.
Exhale and let go of your arms.
5. Chair Twist
Sit near the chair's edge, but turn your thighs toward the right side of the chair to sit diagonally. Bring your thighs as close to the armrest on the side of your chair as possible.
Move your arm to the opposite side of the chair and grab the chair back with your right hand. Take hold of your right knee or armrest with your left hand.
Deeply inhale, focusing on lengthening your spine.
To deepen the stretch, twist to the right and press your right hand against the back of the chair. Concentrate on bringing your shoulder blades down.
Deeply inhale and exhale, completely filling and emptying your lungs. Hold the pose for 10 to 15 seconds.
Bring yourself back to the center.
Rep on the opposite side.
6. Twisted Arms
Sit up straight, not allowing your back to touch the back of the chair.
Raise your arms to shoulder level in front of you.
Tuck your right elbow into the crook of your left arm and curl your forearms up to 90 degrees. Your hands will be pressed up against each other.
Place your left fingers on your right palm, palms straight and in a single line with your nose, if possible.
Deeply inhale and exhale, completely filling and emptying your lungs. Maintain the pose for 10–15 breaths.
Bring yourself back to the center.
Tuck your left elbow into the crook of your right arm and curl your forearms up to 90 degrees. Your hands will be pressed up against each other.
Place your right fingers on your left palm, palms straight and in a single line with your nose, if possible.
Deeply inhale and exhale, completely filling and emptying your lungs. Hold the pose for ten to fifteen breaths.
Exhale and come back to the center.
Self-Paced 200hr Online Certified Private Mindfulness, Meditation, and Holistic Yoga Teacher Training
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