Yoga at the Office

We all know that sitting for long periods during the day every day, can take a toll on your body and mind. It doesn’t have to be that way anymore!  Who says you can’t practice Yoga while you are at work, one of the most wonderful things about yoga is that it can be practiced anywhere!  Being at work makes it the best time to do a few simple yoga stretches, since our body and minds may be more stressed at work rather than anywhere else,  due to daily duties, deadlines, co-workers, ringing phones, ETC . For those of you who spend a large parts of the work day in front of a computer behind a desk, I can’t emphasize enough how much of a difference it can make to take a few breaks during the day and do a few simple yoga stretches to release the tightness of your body and revive your energy, and doing a few quick yoga stretches increases blood flow to the brain, which makes it easier for us to concentrate and think clearly, which could be very good for your employer! Here are a few simple stretching techniques you can use at the office without leaving your chair!

Neck and Shoulders Stretches: Start by lowering your head forward towards your chest. Hold this position for a few minutes, while concentrating on stretching the muscles in the back of your neck. Close your eyes and unwind. Feel free to rub the back of your neck. After a few minutes, little by little roll your head from side to side. Make sure to go only to the sides, and do not roll your head to the back, as you want to relax your muscles, not hyperextend your neck.

 Forward Bends: Move your chair away from your desk. Place your feet about two feet apart and rest your hands between your legs. Take a deep breath in and as you breathe out, bend forward, taking your torso towards the ground, inhale, coming back to the starting position. Continue for up to 10 more rounds with awareness of your breathing.

Leg Stretches: Sit and grip the seat of your chair and raise one leg while you flex your foot. Slowly move the leg outward and then back toward the center and down. As you stretch, straighten your shoulders and relax your neck and hands. Hold each stretch for 15 seconds to a minute then repeat with other leg. Start with five repetitions and then raise the number of repetitions as you are ready.

Spinal Stretches: Sit on your chair with your spine erect and both feet flat on the floor. Pretend there is a cord attached to the crown of your head gently tugging you up. Direct your gaze in front of your nose then bring your hand to your chin. Inhale deeply, resting your hand on your chin and exhale slowly. Now gently press your chin in to your neck. Do 4 or more sets.

 Chair relaxation: Sit on your chair with your spine straight and both feet flat on the floor. Grasp your kneecaps and hold them firmly. Relax your shoulders and arms. Now, inhaling slowly, press and lift your chest forward and up. Then exhale slowly rounding your back, pulling your navel in to your spine and curling your shoulders forward. Repeat 4 to 5 more times until your body feels loose and relaxed.

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