Yoga at Your DeskTake a Break and BreathePractice these easy Yoga at your Desk exercises when you feel tired, or overwhelmed. They will bring you back into focus, and you will be more productive. Use common sense and listen to your body. Nothing attempted here should cause any kind of pain. You are looking for a gentle stretching of muscles and some breath flow. Don't force your body into any position. Please read and agree to this disclaimer before attemtping any pose. Neck Rolls Close your eyes and sit up straight. Sit up closer to the front of your chair if you can. Let your head hang forward and allow the muscles in the top of your shoulders and the sides of your neck to release and relax. Breathe for a few deep inhales and exhales; then roll your right ear up over your right shoulder. Again, breathe a few breaths. Be gentle and roll your head back down towards your chest and then roll the left ear up over the left shoulder. You can relax here and roll your head from shoulder to shoulder or you can make a complete circle. If you are going to circle keep the nose in front of your body rather than allowing your head to roll backwards. End this exercise with your head to your chest, open your eyes and lift your head straight up. Ahhh! You are already practicing yoga at your desk and all you are doing is breathing and rolling your head around. Seated Cat/Cow Sit up straight and to the front part of your chair. You are going to roll your spine forward and back to let the muscles stretch, massage the inner organs and let the blood flow through your spine. As you inhale, bring your head back and arch your spine so that your belly rounds out in front. Then as you exhale, bring your shoulders forward and exaggerate the spine curve out to the back. So when you inhale your shoulders go back and you stretch the front side of your body, and when you exhale the shoulders come forward and you stretch through the spine. Your lower back moves too; tuck your tailbone under on the inhale and then tilt it back on the exhale. Attach your breath to get the most out of the pose. Rag Doll Seated in your chair (a stationary chair so you don’t roll the chair right out from under you!) bring your knees a little wider than shoulder width apart. Let your arms hang down inside your knees and your shoulders relax forward. Drop your head forward and let your upper body hang towards the floor. Release any tension down your back by simply hanging with gravity. Move your chin side to side as if you were saying no. Move it up and down as if you were saying yes. Then let your head hang heavy with no pressure. After a few relaxing deep breaths, roll up your spine. Envision your vertebrae stacking one on top of the other all the way up to a straight spine. Many yoga poses are about lengthening the spine. Even though when we sit for long periods our shoulders are reaching forward, we do it here in a relaxed form so that we are aware of how straight we can be as we roll up. Think about your posture throughout the day and straighten your spine. Practicing yoga at your desk will keep your posture in the back of your mind. Twist Seated near the front of your chair (again – a stationary chair) place your right hand on the seat behind your right hip. Inhale and lift through the crown of your head – make the spine as long as you can- then exhale and look over your right shoulder. You can place your left hand on the outside of your right thigh if that helps you to twist. Make it a gentle twist – just releasing and tension in the spine. Take a couple of deep breaths but when you inhale lift up through the spine and when you exhale twist a tiny bit more. Repeat on the other side. Side Stretches Inhale and stretch your arms out to the sides and all the way up towards the ceiling – palms pressing. Exhale one arm down by your side – we’ll start with the right arm down. Inhale again stretching the left arm higher and then as you exhale reach the left arm (try to keep it pretty straight) over your head towards the right side. You should feel the stretch from your left hip to your fingertips. Then inhale and bring the right arm up and repeat on the other side, reaching the right arm to the left side as you exhale. Note: As you stretch over to the side try to keep your shoulders and hips in line with each other. In other words try to keep the spine pretty straight vertically. Variation: Inhale as you reach both arms up, keep your palms together and reach both arms to one side as you exhales. Inhale them back up towards the ceiling and exhale them to the other side. You can hold you reach and breathe a few breaths or make it a breath connected movement. Yoga at your desk can be as simple as the above exercises. If you can move around a bit you can try these: Half sun salutation This series of breath connected poses invigorates the spine, gently stretches most of the muscles in your body and releases the lower back. If you sit for a long time you will appreciate the blood flow to the muscles and the release through the spine. Stand up straight. Think about your posture, keeping your shoulders over your hips and tucking your tailbone under slightly. Activate your abdominal muscles (just pull your belly in a little). Inhale to reach the arms up as high as you can, and exhale bringing your eyes and your fingers across the ceiling (not literally touching the ceiling, of course, just in a circular movement) towards the wall behind you. Your hips move forward and squeeze your buttocks a little to protect the lower back. Don’t go so far that you pinch your back; you are looking for a little stretch through the front side of your body. Inhale back up to the first position (reaching straight up) and then reach forward and down (like you were diving) towards the floor. Your hands can be anywhere on your legs that you are comfortable (you shins, ankles, or even on your thighs). Inhale and look forward while lengthening your spine; pull your head away from your tailbone. Then as you exhale see if you can get a little closer to your legs with your upper body. Inhale to roll up your spine. Be mindful of each vertebra in your back stacking on top of the other as you roll up – your head coming up last. Inhale as you reach up and repeat a few times. Upper body rolls Sit on the floor in a comfortable cross legged position. Rest your hands on your thighs. Take your shoulders over to the right and circle your upper body forward, to the left, lean back slightly and come around to the right to complete the circle. You are making gentle circles with your upper body. Attach your breath to your circle; inhale as you begin and exhale as you come around. Release any tension in your spine. All of these yoga at your desk exercises are intended to let fresh blood and oxygen into your body to generate fresh energy. When your body comes forward, gently push your shoulders back so you get a stretch out of the front side of your body. When your body comes to the back, round your shoulders forward so that the upper back gets a gentle stretch. Spine Stretch and Roll Seated on the floor, separate your feet to about hip distance apart, with your knees up. Hold behind your thighs on your hamstring muscles. Inhale and lift up through the crown of your head, lifting the pine upward. As you exhale roll your spin backward, and roll your shoulders forward. So, you inhale up to a straight spine, and exhale back to a rounded spine. Let your shoulders roll forward as you roll back. Open your chest by rolling your shoulders back as you inhale up.
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