Sitting at a desk for prolonged periods of time can lead to tension build up in your neck, shoulders, and back. Various yoga techniques can help you relieve these tensions and other daily stresses that occur at your desk or workstations. Desk yoga involves simple stretches and movements that can be done right at your workstation, helping to relieve tension, improve posture, and boost mental clarity. Incorporating desk yoga into your day can be a game changer for your overall well-being.
Desk yoga is a great practice for those with limited mobility, but can also help anyone who is active. Your chair and desk acts as a modifier for traditional yoga poses that target your back, neck, shoulders, and other muscle groups. Along with
Seated crescent moon:
Start by lifting your arms above your head, connect your palms and stretch your fingers wide. Gently lean to the side and take a few deep breaths. Repeat on the other side.
Wrist and finger stretches:
Desk work builds up tension in your hands, wrists, and fingers, so extra blood flow is always appreciated. Try incorporating these into your work day every few hours.
Extend your right arm in front of you, palm facing up, use your right hand to gently pull your right fingers back towards your body. Hold your fingers there for a few breaths. Repeat on the other side.
Chair pigeon:
Seated pigeon pose helps regain balance lost from sitting long hours in a chair, while opening the hips and chest.
While seated, place one leg over the other at a 90 degree angle, flexing your foot. Stay in an upright position and keep an even distribution of weight on both seat bones. When you begin to feel a stretch in your upper outer thigh, hold for 10-15 seconds. Repeat on the other side.
Sit and stand chair pose:
When seated all day, our glutes and hamstrings lose motivation to get us back up, leaving us to rely on our back and neck. Not good! This two-part pose will help awaken your body.
Begin sitting with your knees bent 90 degrees and your feet flat on the floor. Press into your heels, trying not to move your feet in towards the chair, and slowly stand up. From standing, slowly sit back down refraining from leaning forward and/or shifting your hips. Repeat 5 to 10 times.
Desk Chaturanga:
Begin standing and place your hands around shoulder width apart on the edge of your desk. Walk your feet back behind you until your chest is diagonal to the floor. Inhale as you lower into Chaturanga, bringing your arms into a 90 degree angle. Make sure to keep your elbows tucked in by your ribs, Exhale as you press up to starting position. Repeat around 8 to 10 times to wake up your arm muscles and relax your neck.
Upward dog:
Begin similarly to Chaturanga, standing with your hands on the desk. Keep your arms straight, lean your hips towards the desk, and open your chest. Ensure your legs are engaged, this will help prevent your hips from falling. To release, keep engaging your core as you fold your hips, creating a 90 degree angle. This pose will help lengthen your spin and improve your posture!
Eagle arms:
For eagle arms, sit up straight with your arms in front of you at a 90 degree angle. Cross one arm over the other, interlocking them by putting your palms together. Lift your elbows and stretch your fingers to the ceiling. Hold this pose for 3 to 5 breaths, then switch sides. If you would like, cross your legs and interlock your feet.
Seated twist:
While seated, place your hands on the arms of the back of your chair. Gently twist your chest and abdomen to one side. Hold for 4 to 5 breaths before switching to repeat on the other side.
Seated cat and cow:
Sit up straight with your feet flat on the floor. Inhale and arch your back, looking up (Cow Pose). Exhale, round your spine, and tuck your chin to your chest (Cat Pose). Repeat for 5-10 breaths. These stretches loosen your spine and shoulder muscles.
Tips for Practicing Desk Yoga:
- Consistency is Key: Try to incorporate these stretches into your daily routine, even if just for a few minutes.
- Breathe Deeply: Focus on your breath to enhance relaxation and mindfulness.
- Listen to Your Body: Move slowly and avoid any movements that cause discomfort.
Incorporating desk yoga into your workday is a practical way to manage stress and maintain your well-being. By taking a few moments for yourself, you can improve your focus, reduce anxiety, and feel more energized throughout the day. So next time you feel stress creeping in, take a break and stretch it out!
Sources:
https://www.mondaycampaigns.org/destress-monday/chair-yoga
https://www.doyou.com/7-yoga-poses-you-can-do-at-your-work-desk-to-relieve-stress-68712/
