Desk Yoga
Submitted by divine_sysop on December 14, 2010 - 07:04
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Of the many issues that dodge our modern lifestyles, work related stress and burnout is quickly becoming a major cause for concern. Work pressures, severe competition, long and odd working hours, rigorous commute, bad sitting postures, irregular eating habits, sedentary lifestyles and a complete lack of exercise are not only taking a toll on an individuals physical self but on their mental health as well.
It is indeed difficult to maintain a healthy body despite being stuck behind a desk all day. Unfortunately, whether youre a banker, a software consultant, a professor, a graphic artist, or a writer, your work often requires a lot of time glued to that chair. These long hours of immobility can put considerable strain on your body – especially to the head, neck, spine, back, elbows, wrists, legs and/or your hips.
Some form of activity is required to keep fit, as also to aid in circulation, metabolism and the proper functioning of all other bodily functions. It is here that ‘office Yoga’ comes to the rescue. Studies have found Yoga to vastly reduce the impact of exaggerated stress responses and to be helpful for both anxiety and depression. In this respect, Yoga functions like other self-soothing techniques, such as meditation, relaxation, exercise, or even socializing with friends.
Office Yoga is designed to allow an individual to perform Yoga based exercises in a limited space and does not require the arrangement of any materials, not even the Yoga mat. It includes some easy-to-follow Yoga exercises that help to stretch your hands, wrists, arms, upper back, hips, low back, feet etc. All exercises can be performed at your desk, either sitting on your chair or standing up.
Here are some simple but effective exercise suggestions:
For the Upper Body
Raise your arms to the sides with fingers pointed out. Take a big step with the left foot turned out and knees bent. Your right leg should be straight and planted on the ground. Keep breathing. Keep your upper body in rest. After few minutes, switch sides. Now, extend your right leg. This technique is adopted from the Warrior Pose.
For the Shoulders
With your hands at your sides, lift your shoulders up towards your ears as you inhale, then release the shoulders back down as you exhale. Repeat: lift and tense the muscles of the shoulders and neck as you inhale, then relax them completely as you exhale. Repeat at least 4-6 times.
For the Neck
With hands resting on your waist, gently lower your chin to relax the back of your neck. Be sure the rest of your body is still sitting or standing tall in neutral posture; the only area that is bent is your neck. After holding through 2-3 breaths, return upright to neutral posture, then lower your right ear down towards your right shoulder. Hold through at least 2-3 breaths, and relax the left side of your neck thoroughly. Return upright and repeat on the other side. Finally, rotate your neck as far around towards the right as it feels comfortable, hold for 2-3 breaths, then return to center and repeat on the left side.
For the Arms
Take your arms out to either side, parallel to the floor. Bring the arms forward, crossing the right arm over the left and bringing the palms to touch. Lift the elbows while keeping the shoulders sliding down your back. Repeat with the left arm over the right. This technique is adapted from the Eagle Pose.
For the Wrists
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.
For the Legs
Sit and grip the seat of your chair and raise one leg while you flex your foot. Slowly move the leg outward and then back toward the center and down. As you stretch, straighten your shoulders and relax your neck and hands. Hold each stretch for 15 seconds to a minute then repeat with other leg. Start with five repetitions and then raise the number of repetitions, as you are ready.
For the Knees
Stand up. Bring the left knee up and the left shin onto your desk parallel to the edge of the desk. Take a forward bend over your left leg, bending from the waist. Repeat on the other leg. Adapted from Pigeon Pose.
For the Spine
Sit on your chair with your spine erect and both feet flat on the floor. Pretend there is a cord attached to the crown of your head gently tugging you up. Direct your gaze in front of your nose then bring your hand to your chin. Inhale deeply, resting your hand on your chin and exhale slowly. Now gently press your chin in to your neck. Do 4 or more sets.
At the end of this routine, sit on your chair with your spine erect and both feet flat on the floor. Inhale deeply filling your belly, lower lungs, mid lungs, upper lungs and chest. Slowly expel the breath from your upper lungs, mid lungs, lower lungs then belly. Repeat four more times with your eyes closed until your body feels loose and relaxed.
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