Yoga is not only for the studio or gym. Yoga can do done at work, at your desk. These 6 poses will help unwind tension, clear the mind, and give you the boost needed to continue and complete the work day. As always, clear any movement with your physician.
2. Seated Pigeon Pose
Stretches the hip and groin, and also opens up the low back. Assists with reducing and preventing low back pain.
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Instructions:
1. Begin seated upright with both feet on the floor.
Slightly contract the abdominal muscles and relax
the shoulders away from the ears.
2. Place the right ankle on the left thigh, close to the
knee.
3. Seated upright, slowly and consciously breathe in
and out (up to 5 breaths). You might notice the
right knee relaxing toward the floor.
4. Next, inhale to lengthen the torso, exhale to fold
forward. Try not to round the spine.
5. Repeat the breath pattern until to feel your
desired stretch.
6. Stay in the folded position up to 10 breath cycles.
7. To exit the pose, slowly sit upright. Release the
right foot to the floor.
8. Repeat steps 1 – 7 using the left foot.
3. Seated Neck Tilt Stretch
Assists with preventing tension headaches. Enhances clarity and focus by quieting the mind.
Instructions:
1. Sit upright with relaxed shoulders.
2. Tilt the right side of the head toward the right
shoulder. Feel the stretch on the left side of the
neck.
3. Hold for 3 to 5 breaths (Inhale for 4 seconds.
Exhale for 4 seconds.) or until you feel a release
of tension on the left side of the neck.
4. Slightly move the chin toward the center of the
chest.
5. Hold again for 3 to 5 breaths.
6. Move the chin again, pausing to breathe, until the
chin reaches the center of the chest.
7. Gently position the head upright, using the right
hand to assist.
8. Tilt the left side of the head toward the left
shoulder.
9. Repeat steps 3 to 7.
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4. Seated Twist
Improves flexibility of the spine. Decreases stiffness and tension in the back. Improves circulation.
Instructions:
1. Sit upright with both feet on the floor. Lightly engage
the abdominal muscles. Relax shoulders away from
the ears.
2. Place the right and left hands on the right armrest of the
chair. If the chair does not have an armrest, place the
hands on the right thigh.
3. Inhale and lengthen the upper body, then exhale while
rotating the chest to the right.
4. Inhale again to lengthen. Exhale to twist a little deeper.
5. Move to a point that is comfortable. Ensure the knees
stay forward. Feel free to adjust the hands, moving
them to the back of the chair in order to achieve the
desired twist.
6. To come out of the twist, first inhale, then exhale to
reverse the twist, placing both hands on the thighs or
on either armrest.
7. Repeat steps 1 through 6 for the left side.
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5. Standing Backbend
Opens up the chest and shoulders. Releases hip flexors. Improves flexibility in the spine.
Instructions:
1. Stand upright with the feet hip width distance apart.
Ensure shoulders are relaxed away from the ears.
2. Place both palms on the low back (finger tips pointing
toward the tailbone) for the purpose of keeping the hips
forward.
3. Inhale to lift the chest toward the ceiling, and exhale to
move the torso backwards.
4. Use the palms, on your low back, to keep the hips
forward in order to prevent the “crunching in” sensation
in the low back.
5. Repeat step 3 until you achieve a comfortable position.
6. Allow the head and neck to release backwards.
However, if you have a sore neck or other symptoms,
tuck the chin towards the chest.
7. To exit the position, first inhale. Use your exhale to
slowly as you ease your way upright.
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6. Assisted Forward Fold
Opens the chest, shoulders, and rib cage. Opens up the lungs. Stretches the back of the legs, and relieves
tension in the hips and back.
Instructions:
1. Standing behind the chair, begin with arms along
the side of the body. Ensure the shoulders are in
a relaxed state, away from the ears.
2. Place both hands on the chair. The hands are to
be shoulder-width apart.
3. Begin to walk backwards, hinging at the hips, until
a 90-degree position is achieved (see photo). At
this point you should start to feel a light stretch on
the back of the legs.
4. Engage the core and take a steady breath in. As
you exhale lightly press the chest toward the floor.
Anchor down with your feet as you press the
tailbone away from the back of the chair.
5. Hold the position for 3 to 5 breaths.
6. To exit the position walk the feet forward, toward
the back of the chair while using the hands to
press yourself upright.
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7. Stand Up/Sit Down
Removes stiffness felt in the joints, from sitting. Eases tension in the low back and shoulders. Energizes the
body. Improves circulation and state of mind.
Instructions:
1. Sit upright, core lightly engaged, with feet flat
on the ground.
2. Inhale to prepare.
3. Exhale and sit up. As an option, use your
hands by pressing down on your desk or arm
rests to assist you as you sit up.
4. Inhale to sit down.
5. Repeat each round up to 10 times.
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