Yoga Poses You Can Do at Your Desk to Improve your Health
The human being is becoming increasingly sedentary and, with this lifestyle, comes some associated problems, such as body aches, weight gain, sleeping problems, psychological issues, heart conditions, among others. When we spend several hours working at a desk, in front of a computer, or around papers, we may after a while begin to feel a certain tension in our back, shoulders, neck, hips, and wrists. It is normal to feel this tension. However, before it becomes a severe problem it is necessary and extremely important to decompress this tension that we create daily.
With our stressful life and a lack of time to do everything that is on the agenda, we often leave behind precisely what makes us well, such as exercising or just taking a moment to consciously breathe.
In this issue, I'll show you 8 yoga poses you can throughout your working day or at home. You can repeat these postures as often as you like and for as long as you want. You will notice that in addition to reducing stress and tension, these poses will help you improve your concentration and focus. Let’s get your energy back.
1. WRIST AND FINGER STRETCH
Anchor your sit bones in your chair seat and reach up from there.
While sitting, take the fingertips of one hand into the palm of your other hand. Extend that same arm forward, at shoulder height, and gently pull your fingers down toward the back of your wrist until you feel a slight stretch.
Count to five or 10, then switch hands.
This stretch will give your wrists some relief from frantic typing, and lower your risk of carpal tunnel syndrome.
2. SEATED SIDE BODY STRETCH
Lift your arms overhead and pull your belly in and up.
Place your right hand on the right edge of your chair and reach your left fingertips to the right side of the room. Turn your left palm to face down and draw your left arm back so that your left bicep is in line with your left ear. If your neck allows, turn your gaze up towards your left elbow to keep your chin away from your chest. Relax your shoulders away from your ears. Stay for at least 5 breaths and repeat on the other side.
3. SEATED BACKBEND
From seated, reach your hands a couple of inches behind your hips. Push into the chair, and reach your shoulder blades down and back.
The belly is hugged in as the chest lifts and presses forward. Send your gaze up, and if you want, back (but be mindful of your neck!)
For optimal spinal alignment, keep your feet planted evenly on the ground. Stay for 3-5 breaths.
4. CHAIR SPINAL TWIST
Come to sit sideways on the chair, facing to the left. Twist your torso toward the left, holding onto the back of the chair, for a spinal twist.
Lengthen your spine on each inhale and twist on each exhale for five breaths.
Move your legs around to the right side of the chair and repeat the twist to the right side.
5. CHAIR POSE
Bring your feet about hip-width distance apart, and bend your knees. Sit your hips down and back, as you bring the weight of your body to your heels.
Glance down to make sure you can see the tips of your toes; if not, send your hips back an inch or two to protect your knees.
Activate your inner thighs to engage your core, and tilt your torso forward. Arms can reach up, or come together at the heart center by pressing palms together.
Hold for 3-5 breaths to strengthen legs, hip flexors, and back while stretching your shoulders and chest.
6. SHOULDER STRETCH
This shoulder stretch variation is easy to do at your desk. Move away a few feet, and stand with your feet apart. Walk your hands forward onto a hard surface, and then imagine your body is forming a right angle.
Keep reaching your hands forward with straight arms until you feel a stretch through your chest, shoulders, and upper back.
Don’t worry about your legs — knees can be bent or straight because this stretch is all about your shoulders.
Hold for 3-5 breaths.
7. FORWARD BEND
From shoulder stretch, drop your arms to the floor, along with the top of your head.
Fingertips can graze the ground, but if that feels like too much, they can also rest on your shins or knees.
Gently nod your head “yes” and “no” to release tension in the back of the neck. Keep your weight even or slightly forward into the balls of your feet.
Enjoy the stretch in your hamstrings.
8. DANCER’S POSE
From a standing position, root your left foot down and bend your right knee, kicking your right heel toward your glutes.
With your right hand, reach back to grab the outside or inside of your right ankle.
Keep the torso upright, the chest open and lengthen your tailbone down as if a magnet were lifting your head toward the ceiling, and stack shoulders over hips over ankles. Press your knee down, and keep the inside of your right knee as close to the inside of your left knee as possible.
You’re looking forward a stretch in the front of your leg and hip flexor.
Hold for a few breaths, then repeat with the other side to build flexibility and coordination throughout your lower body.
Note: if you feel any pain in your knees, skip this stretch.
