Stay for a few breaths and repeat on the other side. Holding the backrest of the chair with both your hands, twist and look in the opposite direction. Seated Twists or Marichasana: Turn and sit sideways on your chair ensuring that your feet are grounded. On the exhale, round the spine and let your chin drop towards the chest. On an inhale, arch the back and look up toward the ceiling. Place your hands on your knees for support. Seated Cat-Cow or Marjariasana: Bring both feet flat on the floor. Here's a look at the five postures and stretches that can help relieve back pain: This leads to putting pressure on the joints and slows down the blood circulation." We usually get so absorbed in work that we lose track of time and end up sitting in the same position for a long duration.
OFFICE YOGA EXERCISES FREE
Next time you feel the mid-afternoon slump trying to consume you, or clients have you ready to tear your hair out, try some of these desk yoga poses to relieve your stress and improve your general well-being.Jenil particularly shares tips for those who are sitting for a long time."One best tip to keep the back pain free is to keep changing your posture. Then, lower your hips towards the desk as you lean your torso back in a back-bend, tilting your chin to the sky and sliding your shoulder blades down your spine. Start by bending at the waist to a 90-degree angle, with your hands still on the desk, stretching out your shoulders. Set your hands on the side of your desk, around shoulder-width apart (make sure your desk is really sturdy, you don’t want to fall over!), and step your feet back so that your body is in a diagonal line. When we sit at a desk, we automatically round our shoulders and upper back, which can cause damage long-term, so a chest opening pose is really important. Yoga exercises that you can do easily at the office Desk Upward Dog Pose Take 5-10 deep breaths on each side and enjoy a moderate stretch on the outside of your thigh, before changing legs. Be sure to keep your foot flexed and keep the weight evenly distributed on your sit bones. Start with both of your feet flat on the floor, and then lift your right leg, crossing it over the left with your ankle resting on your knee at a 90-degree angle. You can rebalance things with this pigeon pose variation, performed in a chair. Chair Pigeon Poseĭo you often sit with one leg crossed over the other? This can actually create imbalances in your hips and your lower spine, which can lead to discomfort. Stand back up slowly by squeezing your shoulder blades together and exhale to release. Take a deep breath and on the out-breath, bend at the hips, bring your arms up behind you and hold for a few more breaths. Stand with your legs wider than hip-width apart and your arms behind you with your fingers interlaced together. This is one you need to stand up for, so best done when you’re alone in your office, so you don’t have to explain what you’re doing if your boss walks by! This is a really satisfying stretch when you’ve been sitting at a desk all day. This will make your spine feel longer and your head more focussed. Stretch your arms above your head with your palms together, leaning to one side as far as is comfortable, before taking three deep, restorative breaths.
Being sat at a computer all day can really play havoc with your spine, neck, and shoulders, so this exercise can really help. You can do this pose sitting on your office chair, so there’s no reason not to try and fit it in a few times in your working day. Yoga exercises that you can do easily at the office Seated Crescent Moon Pose Luckily, there are some yoga exercises that you can do in your office. Starting or ending every day with a one-hour yoga practice would do wonders for your mind and body, but it’s not always practical or possible. There are so many benefits to yoga, from a clearer mind and reduced stress levels to a more supple body and increased productivity.
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