Then, on the exhale, move them down and forward. Shoulder pain at work doesn’t have to be a given. Why not do a few simple rolls to wiggle back your range of motion? □ Listen To Pose InstructionsĪs you inhale, draw your shoulders up toward your ears and bring them back down. Yet, did you realize your shoulders and chest also feel this stress? You know your back tenses, and your fingers feel strained after a day in front of the screen. Hold the pose on each side for up to 60 seconds, and then switch sides. Lengthen your spine with every inhale, allowing your body to stretch deeper into the pose. Sitting in an armless chair? Place your right hand on the seat, behind your pelvis, and place your left hand on your right thigh. As you inhale, lift your arms over your head and as you exhale, twist to your right, placing both hands on the right armrest for support. Start by sitting in your chair with your back against the backrest. One of the best ways to practice yoga at your desk? Start with a simple seated twist. When you feel ready, you can begin the various poses. Notice how your upper abdomen and lower hips expand when you inhale and fall as you exhale. Trying your best to tune out the distractions around you, close your eyes, and establish smooth breathing from your diaphragm. If you can’t adjust your chair to get this pose right, prop a book under your hips or feet for proper alignment. Your knees should be even with your hip joints, and your feet should rest flat on the floor, directly under your knees. Sit at the front edge of your chair to create a straight line from your ears to your hips. Read Our Guide: Yoga Equipment For Beginnersīefore you enter into any of these yoga at work poses, take a few seconds to focus on your breath. What Yoga Equipment Do You Need To Get Started? Yoga at workhelps boost energy levels, and even reduce sickness absence (yay for healthier employees using less sick days)! Our highly-trained yoga instructors come to your office! The class will focus on countering the negative effects of stress, burnout, and prolonged desk sitting. Keep in mind: We always recommend starting out your office yoga path with a private yoga class at work. Best part? You don’t even need to change out of your work clothes! Today, we’re sharing eight yoga poses made for busy professionals looking to squeeze a little more out of their break time. Play your favorite yoga playlist in your earbuds and dive right in. It’s time to find your inner Zen, even with phones buzzing and fluorescent lights glaring overhead. When you’ve been sitting for too long, and you’re ready for a stretch break, there are plenty of moves you can do right where you are.įorget fancy equipment and complicated poses. Office yoga at work is an extremely beneficial way to improve your energy levels, relieve pain in that lower back or those sore shoulders. But, if you can get past the stares, the benefits to this pose are certainly worth it.Your work desk holds your family photos, stacks of paperwork, and your mid-afternoon snack stash.ĭid you know it’s also a great spot to practice yoga at work? Supported Headstand (Bonus Pose): Please note that you MAY get funny looks from your co-workers when you randomly break into a headstand at the wall. Feel free to rock from side to side if that feels nice! Also, if you’re standing, but find your hamstrings are tight, go ahead and bend your knees as much as you need to! Either way, fold forward over your legs and let your head and neck hang heavy. Keep breathing!įorward Fold: This can be done seated or standing- whichever you prefer. This is a great counter-pose for the hunched back we tend to deal with when typing at the computer all day. With each inhale, lengthen your spine and with each exhale, see if you can’t twist just a little bit deeper!īackbend: Inhale your arms up high, clasping the hands together and interlacing the fingers if possible. Use your chair to help you get into the pose. Gentle Twist: What better way to keep your spine happy then with a nice, gentle twist. What better way to combat excessive sitting for long periods of time? You guessed it: yoga! Doing the following easy moves at your desk will keep your muscles happy and will probably help your mood throughout your day! How many times during your 9-5 job do you move in an hour? Not a lot, right? It’s easy to get caught up in emails, media pitches and social media posts and before you know it, it's noon and you haven’t stood up for 3 hours.
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