TalentFit: YOGA AT YOUR DESK!
Many of us spend more time sitting at our desks than we should. Sitting for long periods of time can contribute to poor circulation, neck problems, back aches, and even constant anxiety and stress.
Do a little yoga – right there at your desk! No need to roll out your yoga mat! Your chair and desk will work just fine!
Seated Crescent Moon
Lift your arms overhead and stretch your fingers wide. Lean to the right, taking 2 to 3 deep breaths. Repeat on the left side for another 2 to 3 deep breaths.
Wrist and Finger Stretches
Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists. Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension. Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counterstretch the wrist and the forearm. Alternatively, you may stretch each arm out and bend the wrist inward then outward, counterstretching with your other hand. Hold each side 5 to 10 breaths.
Chair Pigeon Pose
While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position. You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.
Sit and Stand Chair Pose
Begin seated with your knees bent 90 degrees and your feet flat. Press down from your heels, trying not to move the feet in toward your chair or use your arms, and make your way up to standing. From standing, slowly sit straight back down, refraining from leaning forward and/or from shifting the hips to one side or the other. Repeat 5 to 10 times.
Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs. Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.
Desk Upward Dog Pose
Set up the same way here as you did for Chaturanga above. With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs. Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back. Hold 5 to 10 breaths.
Desk Plank Pose
Place your hands shoulder width distance or wider at the desk edge. Step your feet back until your feet are directly under your hips as you create a pleasant feeling traction for your spine. Hold 5 to 10 breaths and let this pose help you undo all the negative effects of sitting.
Set aside a few minutes out of your day to take a few deep breaths, to relax, to loosen up those muscles, and to clear your mind. You’ll be amazed at how much more efficient you will become. The work you do and the interaction you have with people every day can benefit from a little balance.
This article was written by Johanna Daproza, creative director for Vector TalentMEDIA. Some of the content used was adapted from https://www.doyouyoga.com/7-yoga-poses-you-can-do-at-your-work-desk-to-relieve-stress-68712/. For more information about how TalentFIT can help your company, contact a wellness consultant today at firstname.lastname@example.org.