Between work, errands, family, housework and your social life, finding time to exercise can be a challenge. Being able to fit in some Yoga stretching while at your desk will not only help you to make time for exercise, but also improve the quality of your overall health. Sitting at a desk for hours on end can be detrimental to your body as well as your mind. Try doing the three poses below while at work to engage your body and bring peaceful and calm energy to your mind. Repeat the stretches throughout the day when you are filling stiff, sore, tired or simply in need of motivation. You may even find that performing the poses daily can even help better the quality of your work and work attitude.
The chair twist Yoga pose can help to stretch and elongate your torso, back, thighs, neck and shoulders. By releasing tension from your shoulders and neck, you can help to prevent headaches from occurring. Sit with your rear at the back of your chair and both legs pressed together on the right side of your chair. Hold the front, left corner of the seat of the chair with your right hand and the top of the back of the chair’s left side with your left hand. Your body should now be twisted, engaging your hips, back and torso. Turn your head to face the side you are twisting to, in this case to the left, to elongate the stretch. Take some slow, cleansing breaths when in this position. Slowly release yourself from the twist and sit facing forward. Repeat the stretch on the opposite side.
The mountain pose stretch not only helps to elongate your torso and neck, thus helping you to rid yourself of stress related headaches, but it also helps to promote proper posture. Sit upright in your chair with your legs together and facing front. Be mindful of your posture in this pose as it enhances the stretch. Interlock your fingers and extend your arms out in front of you, with your palms facing straight ahead. Take a deep breath and as you inhale raise your outstretched arms toward the sky. Keep pressing through your palms, which are now pointed to the ceiling. Relax your shoulders and allow your entire body to elongate in the stretch. Sit in this stretch for a few minutes, focusing on your breathing, then slowly lower your arms and return to your starting position.
The Lotus pose is a basic foundation for many Yoga poses. This pose is ideal for stretching your leg muscles, in addition to your back, which can be beneficial for circulation. This is especially important if you sit at your desk for long stretches of time. Strengthen your Lotus pose at your desk daily. Sit upright in your chair with your knees bent in front of you side by side. Lift the right foot and place it on the left knee. Your right knee should be bent and facing the right wall. Press the right knee towards the floor as far as you can, aiming for the right calf to form a straight, horizontal line. Rest your hands lightly on your knees and breathe deeply for a few minutes. Gently raise your right leg and return the foot to beside your left on the floor. Repeat on the opposite side.