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 :

  • IIIT Delhi Placement Analysis

    IIIT Delhi Placement Analysis

    IIIT Delhi is a Delhi based technical university which is creating the buzz for last few years in the country in terms of placement, education culture, faculty... Read more

    9 hours, 6 minutes ago by   Ssankarr
    TECH
  • Heavy Rockers, Ozone Mama, Announce New Headlining European Tour and Welcome...

    Heavy Rockers, Ozone Mama, Announce Headlining European Tour Welcome Singer

    Big things are bristling on the horizon for Ripple Music's, Ozone Mama!After releasing their critically acclaimed, best-selling album, "Cosmos Calling" with... Read more

    12 hours, 7 minutes ago by   Ripplemusic
    ENTERTAINMENT, MUSIC
  • Train Travels: Malaysia to Thailand

    Train Travels: Malaysia Thailand

    I have now covered this route a bunch of times through the years, having travelled overland from as far as Singapore, up to the... Read more

    12 hours, 26 minutes ago by   Allanmwilson
    DESTINATIONS, EXPAT, TRAVEL
  • Random Bits of Nature (Snake Warning)

    Random Bits Nature (Snake Warning)

    A very tiny toad -- less than in inch. Blacksnakes kill by constriction. This was an ex-chipmunk by the time I saw it. Read more

    13 hours, 37 minutes ago by   Vickilane
    CREATIVITY, PHOTOGRAPHY
  • Duck Duck Go Founder Asks Google to Sell Them Duck.com

    Duck Founder Asks Google Sell Them Duck.com

    So there was an interesting article on CNET today about Duck.com. Google acquired the domain back in 2010 when they acquired ON2. But there is confusion, most... Read more

    14 hours, 9 minutes ago by   Worldwide
    BUSINESS, TECH
  • Concert Review: A Grand Night for D Major

    Concert Review: Grand Night Major

    Michael Tilson Thomas conducts the National Youth Orchestra.</> by Paul J. Pelkonen The players wore red pants: The National Youth Orchestra.Photo © 2018... Read more

    19 hours, 41 minutes ago by   Superconductor
    CULTURE, THEATRE & OPERA
  • OMG - OH My Greenery 24x7

    Greenery 24x7

    Here OMG stands for Office, Home, Market Yard, and Ground. These places by the human being created to secure their social activities. Mostly human destroy the... Read more

    19 hours, 56 minutes ago by   Saurabh Verma
    A-CLASSER