Business Magazine

Try Yoga at Your Desk

By Candacemoody @candacemoody


Try Yoga at your Desk

Eagle Arms

And now for something completely different: exercises that will help you relieve your desk-weary back, shoulders and neck.

I’m a writer, so I spend hours at my desk, and when I’m really in the flow, I often forget to take a break. Science tells us that we should take a 5-minute break every hour, and there are plenty of apps that offer to remind you. Some even offer exercises and activities you can do at your desk. Stand Up!  The Work Break Timer is free and has good reviews.  You can set any interval between five minutes and two hours and customize the alarms.

Even if you’ve never attended a yoga class, you can incorporate yoga stretches into your day; they can ease tension, stave off pain, and give you a few minutes of mindfulness.  Hold for 5 – 8 deep breaths to get the full effect – the deep breathing will calm you and give you energy. Here are 8 that feel great (courtesy of health.com and onedowndog.com).

Altar Pose: Inhale and lift your arms; clasp your hands and invert your palms. Lean to your left. Hold for 5 to 8 breaths, then switch sides.

Chair Twist: Turn to your left. Use your left hand on the back of the chair to deepen the twist. Hold for 5 to 8 breaths, then twist to the other side.

Ankle to Knee: Place your left foot on your right knee, letting left knee drop open. Keep your back straight; lean forward to stretch deeper. After 5 to 8 breaths, switch sides. For a deeper stretch, lean forward to try to touch your forehead to your crossed leg.

Neck Stretch: Sit up tall. Inhale and place your right hand on top left of your head. On your exhale gently bring your right ear closer to your right shoulder. Intensify the stretch by extending your opposite arm down towards the ground. Continue to hold and breathe for 5 rounds of breath. Repeat on the left side.

Desk Down Dog: Place your fingertips on the edge of your desk or chair (only if it is very stable). Spread your fingers apart and stretch through your palms. Start to walk backwards enough that you can extend your arms straight so your body is in an L shape. Let your heart and chest yearn towards the floor. Breathe here for 30 seconds to a minute and release.

Seated Cat/Cow: Place your hands on top of your knees, palms face down. Inhale and gaze up, curve your spine so your stomach is closer to your knees. Exhale and arch your back, tuck your chin towards your chest. Move through this sequence 5-7 times.

Standing Forward Fold: Stand up from your chair and step your feet apart hips width distance, take a deep inhale and on your exhale fold your body in half. Let your head and neck completely relax, releasing all tension. This can also be done seated.

Eagle Pose: (a personal favorite for stretching shoulders): Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.

None of these poses look foolish and most can be done in skirts (with the exception of Ankle to Knee and Standing Forward Fold.) A 5-minute desk yoga break could make you feel stronger, calmer, and reduce your neck and back pain.  I’m planning to incorporate it for a month and let you know how I feel. Let me know if you try it and whether it brings results.

Advertisements


You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Is High Cholesterol Dangerous on A Low-Carb Diet?

    Is high cholesterol dangerous on a low-carb diet? For some people, the "bad" LDL cholesterol goes up, while other aspects improve (like the "good" HDL... Read more

    By  Dietdoctor
    DIET & WEIGHT, HEALTH, HEALTHY LIVING, MEDICINE
  • [NYC] Go! Go! Curry!: Dinner in a Hurry!

    [NYC] Curry!: Dinner Hurry!

    This post is going to be quick and dirty, just like a meal at Go! Go! CURRY! in NYC. After hippoCHAN finished class, it was already pretty late and we were... Read more

    By  Foodobyte
    DINING OUT, FOOD & DRINK, RECIPES
  • Choose the Right Generator for the Right Purpose [Infographic]

    Choose Right Generator Purpose [Infographic]

    Choosing the right generator for the task is very important but sometimes we find it difficult to pick the right one as there are many options available. Read more

    By  Kravelv
    HOME, HOME IMPROVEMENT
  • My Garden Right Now

    Garden Right

    I'm writing this post specifically in order to participate in Michelle Chapman's meme called #mygardenrightnow. If you want to know the full story behind this,... Read more

    By  Mwillis
    GARDENING, HOME
  • Most Sociable and Friendly Cities in the World

    Most Sociable Friendly Cities World

    The most sociable cities of the world were revealed by booking website “Hostelworld” following a study which covered 39 cities in 28 countries. Read more

    By  Poundtravel
    TRAVEL
  • Getting Summer Ready with Herbs & More

    Getting Summer Ready with Herbs More

    Hey beautifuls, hope you all are doing great. Mumbai is burning, and perhaps I am seeing the hottest February since the time I have come to the city. Read more

    By  Jhilmil D Saha
    HAIR & BEAUTY
  • The Atomic Bomb

    Atomic Bomb

    Richard Rhodes' history of the development of the atomic bomb, The Making of the Atomic Bomb, is now thirty years old. The book is crucial reading for anyone wh... Read more

    By  Dlittle30
    SOCIETY