Thursday, August 18, 2011

Yoga at Your Desk

I hear these symptoms all the time from my yoga students, tension in the neck and shoulders, tired wrists, and low back pain, most of this comes while sitting at the desk shuffling those papers, long hours on the computer and lots of deadlines to meet.  So here are a few stretches you can do while sitting right at your desk.

Start off by sitting upright in your chair feet about hip width distance apart and close the eyes for a moment and bring attention to your breath.  Just mentally following the breath rising and falling.  This will help calm the mind.

Neck Rolls

Take your shoes off before starting these stretches if you are wearing high heels.
Close your eyes.
Let your chin drop down to your chest.
Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
Try to keep the shoulders relaxed and not to hurry through areas of tightness.
Take 3-5 rolls and then switch directions and take another 3-5 rolls.



Cat-Cow Stretch

Push your chair back from your desk.
Bring both feet flat on the floor.
Interlace your fingers behind your back.
Straighten your arms, drawing the interlaced fingers down.
Fold at the waist, bringing your interlaced hands over your back.
Rest your chest on your thighs and release your neck.


Seated Forward Bend

Push your chair back from your desk.
Bring both feet flat on the floor.
Interlace your fingers behind your back.
Straighten your arms, drawing the interlaced fingers down.
Fold at the waist, bringing your interlaced hands over your back.
Rest your chest on your thighs and release your neck.



Seated Spinal Twist


Turn so you are sitting sideways in your chair.
Bring both feet flat on the floor.
Twist towards the back of the chair, holding the back with both hands.
Turn the chair the other way and repeat.







Wrist Stretch

Stand up.
Turn your hands so that the wrists face your computer and the fingers face the edge of the desk.
Lean in to the wrists and flatten your palms as much as possible.
Back off if you feel pain.




These are some wonderful little poses to relieve that work tension and stress.

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