Sitting at your desk for hours on end throughout the week can place unnecessary stress on the lumbar spine and back, tighten the hips and chest, and produce poor circulation in your legs. Because of the significant connection between the body and mind, all of these physical issues can lead to a lack of concentration or “brain fog”, the thinning in brain regions linked to memory, and psychological stress (anxiety, depression, etc.).
Try these 8 simple yoga poses that you can perform at your desk to increase energy, clear your mind, and reduce physical discomfort:
Seated Side Stretch
Bring one hand across your body and grab the opposite side of your chair or thigh
Extend the opposite hand above your head, finding as much length as possible
Lean to the side, create a side body stretch as you reach
Tip: create space between your shoulders and ears, gaze up in the opposite direction that you are reaching, and keep your chest squared
Benefit: Brings balance to your entire body, lengthens the abdominal muscles and hips
Seated Easy Twist
Place one hand across your body (on the opposite thigh or the arm of your chair)
As you inhale find length in your spine, as you exhale twist your body
Keep both knees facing forward as you twist
Tip: Continue to lengthen your spine as you twist
Benefit: Promotes good posture and stimulates circulation
Wrist Stretch
Take your fingertips of one hand into the palm of your other hand
Extend that same arm forward at the height of your shoulder
Gently press your fingers down, towards your body, with the palm of the other hand
Benefit: Brings relief to your wrists, especially if you type or write all day
Seated Pigeon
While seated in your chair, cross one ankle over the other knee, creating a 90 degree angle
Keep the foot flexed to ensure there is not too much pressure on the knee
Benefit: Opens and loosens the hips, invites creativity and the birth of new ideas
Seated Cat Cow
Place your hands on your knees
As you inhale, arch your back and gave to the ceiling
As you exhale, connect your chin to your chest and press your back towards your chair
Benefit: Helps fluctuate the spine and energize your mind
Neck Stretch
Let one ear fall towards your shoulder
Continues to pull your shoulder away from your ear
Option to roll your neck in BOTH directions
Benefit: Releases tension in your neck from slouching or staring at your computer all day. Stretching your neck also positively effects your state of mind
Shoulder Opener
Place both elbows on your desk or chair
Press your chest down towards the floor so your elbows align with your shoulders
Benefit: Reduce joint discomfort and chronic muscle pain
Namaste
Bring your hands together in front of your heart
Close your eyes
Take 10 deep breaths
Benefit: Calms the nervous system and helps you connect with your breath
