By mid-day in the typical 9 to 5 job, your energy level has gone down and your stress level has increased. You are well-deserving of a few stretches to regain your strength and calm. For the overworked professional who has spent long hours at the computer desk, refer to these office-friendly yoga poses that will help your back, legs and arms. And most importantly, gear you up for the next challenge!
Take a look!
1. Cat-Cow Stretch (Adapted)
This adaptation of the cat-cow stretch helps to alleviate back pains. While seated at a desk chair, place both feet on the floor shoulder length apart. Place your hands on your knees. Raise the head for three to five breaths. As you are slowly inhaling and exhaling you are strengthening the abdominal according to yoga.about.com. Repeat as necessary until calm returns.
2. Mountain Pose – “Tadasana”
If you envision an actual mountain top, its peak extends to the sky, piercing the clouds. According to yogajournal.com, the mountain pose is practiced by standing firmly on both legs, feet together. Allow arms to hang at the side with palms facing the thighs. Hold the pose for several breaths. If you’re striving for stability and strength in an exercise, this is your outlet!
3. Wrist Stretch
Perhaps those long hours of typing on a keyboard have created wrist problems. To prevent and help alleviate wrist pain, rotate your wrists both ways for approximately 30 seconds. Repeat as necessary throughout the work day.
4. Standing Forward Bend – “Uttanasana”
The standing forward bend, also known as “uttanasana,” is designed to connect the upper body to the lower torso. According to yogajournal.com, the key is bending your head and upper body so that they rest above your feet. The arms are immediately thrust over the body as you exhale deeply in slow paces for 30 seconds to a minute.
5. Lotus – “Sukhasana”
Somewhere in the corner of the break room or in your office, leave some space for your yourself and the imagination . According to indianmirror.com, the lotus position is perfect for meditation purposes, such that it permeates areas of the heart and body. By sitting in an erect posture with your legs crossed, it releases tension in the back, head and arms. Lastly, as the head is upright, close your eyes to unwind from the day’s events.
6. Seated Spinal Twists – “Matsyendra”
The yoga lifestyle entails more than just your favorite bending maneuver. According to yoga.about.com, the seated spiral twist opens your shoulders and chest.
7. Corpse Pose – “Savasana”
The corpose pose is by far the deepest relaxation period there is! If want to retreat to the office sofa, there will be no more sleepless days after this technique is implemented. According to indianmirror.com, lie down with your face up or down and arms by the wayside. Incorporate breaths at steady intervals which temper the mind, and observe all senses from head to toe for a steady workout regimen. This pose is also suited for a women who is lucky enough to have a couch of her own in her office.
8. Self-inquiry meditation – “Dhyana”
The self-inquiry pose requires a lot of forethought and intuitiveness to connect to your inner self. According to yogajournal.com, it’s just as simple as sitting down in a firm position with your hands pressed together. The eyes are closed to meditate on thoughts and feelings that are reverberating through your mind. After 10 to 15 minutes, ask yourself questions such as “Who am I?” to delve into your character. In due time, you will be able to see things clearly as life’s mirror!
