Modern day office work requires long hours of sitting at a desk in front of a computer, which over time can result in back pain and repetitive stress injuries. Taking a few minutes off and stretching can help loosen up your body, increase productivity and make you feel relaxed. It may sound impractical but with time you will see results.
Remember, all through these poses you need to maintain a proper body alignment, by watching your posture while sitting. You can do these yoga asanas either barefooted or with your shoes on. If possible use a foot rest for an erect posture.
Sitting Reed Pose
- Sit on the edge of the office chair and put your hands together with the fingers interlaced.
- Inhale and stretch the arms upward with the hands together, palms towards the ceiling. Make sure your body remains straight, then exhale and lean to the left. Inhale and go back, then exhale and stretch to the right. Repeat.
Seated Cow Pose
- A perfect pose to do at your desk, since it is to be done while sitting. Take one arm, lift it up and bend at the elbow until your fingers are at the back of your neck.
- Take the other arm and reach from below until the fingers clasp together. Feel stretch and opening all along the side of your shoulder girdle, and a gentle, comfortable stretch at your other shoulder.
- Hold and switch the arms. If you find it hard to reach this far, then reach your arms as far as possible without hurting yourself.
Seated Side Twist
- Just before going for your lunch or tea break try this yoga asana to breathe through your internal systems. Sit with your feet and knees together. Take a deep inhale and lift up through your spine.
- As you exhale, turn your body to the right. Place your left hand on outer right thigh and right hand to your right. Do drop your shoulder blades away from your ears.
- Stay for three or four breaths, lifting up through your center as you inhale and moving more deeply into the twist as you exhale.
- Look over your right shoulder and down toward the floor for an added neck stretch.
Wrist Stretch
- While sitting Erect on your chair. Turn your hands so that the wrists face your table and the fingers face towards you.
- Stretch the wrists and flatten your palms as much as possible. Maintain proper shoulder alignment. Back off if you feel pain.
- Repeat.
Sitting Backbend
- Sitting on the edge of your chair with arms in the air, simply reach up and back.
- Sitting on the edge, clasp your hands behind your back with arms pointing down. Roll your shoulders in towards each other in the back and lean your head back.
- If you have a lean back chair, lift your arms in the air and lean back for a nice stretch.
Sitting Eagle Pose
- Sitting in your chair cross one leg over the other so that ankle rests just above the knee.
- While doing this lean forward to feel a nice stretch in your hip and buttocks.
- With time this exercise can help you get rid of lower back problems and sciatica.
- Repeat with the other leg.
By incorporating these modified yoga asanas in your office routine you can ward off stress at work. Once you are home you can practice deep breathing and relax.