“Sitting is the new smoking,” according to many health experts. Hunching in front of a screen puts strain on the body. It is common for office workers to experience tight hips, low back pain, neck and shoulder tension, wrist discomfort, and/or headaches. (Sound familiar?) The solution for our achy bodies is yoga at your desk! No sticky mat or stretchy pants required.
The following sequence of poses is designed to undo the damage of prolonged sitting and make space in your body so you can move easily in everything you do.
So slip off your shoes and let’s get started!
#1 — Just Breathe
Sit tall with your eyes closed. Feel the breath coming freely in and out through the nostrils. Notice the wavelike pattern of the breath. Feel yourself taking up more space with your inhale and then follow the breath out as it leaves your body and merges back into the air around you. Stay present with this rhythm for a few rounds.
#2 — Half Dog
Standing, place the palms on the desk. Walk the feet back until the arms are straight and the spine is fully elongated—your body will make an L shape. Head is lifted between the arms. Bend the knees slightly and stay for several breaths. Feel the tension leaving the shoulders, chest, hamstrings and calves with each out-breath.
#3 — Hamstring Stretch
Sitting, place the right heel on top of the desk. Slide the chair away to extend the leg (soft knee). Place both hands on the thigh. Inhale to lengthen the torso. Exhale begin to fold forward with a long spine, gliding the hands down the right leg as far as they’ll comfortably go. Starting out, it might be enough of a stretch without the fold. Be patient and easy with your body. Repeat on your left leg.
#4 — Hip Opener
Start by crossing your right ankle over your left knee. Flex the right foot to protect the knee. Inhale to lengthen the spine. Exhale to fold forward. Choose how deeply you go into the pose, always back off if there is pain. Breathe in and out for several rounds and come out slowly, with an engaged core, when you are satisfied. Switch to the opposite side.
#5 — Seated Twist
Place both feet on the floor hip width apart. Bring the left hand to the outside of the right knee and the right hand to the back of the chair. Gaze over the right shoulder. Keep the side body nice and long. Feet and sitting bones rooted. Inhale the torso lengthens, exhale the twist progressively deepens. This is a great way to unstick the muscles of the neck and free up space in the low back. Take your time. Twist to the left when you feel ready.
#6 — Side Stretch
Reach both arms overhead, interlace hands and turn palms skyward. Inhale extend through the hands and crown of the head. Return to center, wrap your thumb and forefinger around your right wrist. Exhale side bend to the left while keeping a connection to your core to protect the low back. Hips are anchored. Reach the arms to the left, feeling spacious along your side body—breathe into that space. Keep the head between the arms. Repeat on opposite side.
#7 — Neck Stretch
Tip head to the right, in front of the shoulder. Place the right hand to left side of the head. Head lightly pushes into the hand and hand pushes into the head to create equal pressure.
Repeat on other side. When complete, bring the head to center and forward. Interlace the hands on the back of the head and gently press the back of the head into the hands and the hands into the back of the head releasing the muscles of the neck.
#8 — Forward Fold
Standing, separate the feet hip distance apart. Inhale, as you exhale bend the knees and begin to fold forward until the belly rests on the thighs and the arms are limp along the sides of the legs. Let go of any griping in the neck. As you create more space in your hamstrings over time you can begin to lengthen the legs with a smaller bend in the knees, never locking them to keep the joints and the low back safe. Allow the eyes to fall closed and breathe deeply for several cycles. Feel the stretch in the low back and the cooling/calming effect on the mind.
#9 — Wrist Strengthening
Squeeze the right wrist with your left hand and pump the fingers. Opening and closing to strengthen the muscle casings of the wrist. Move on to the second side when you’re ready.
#10 — Absorb
Sit still and feel the impact on your mind and body! Do you feel energized? Focused? Whatever the positive feeling, remember it, let in inspire you to make these stretches a daily habit.
I hope you loved yoga-ing at your desk! Use this sequence to stretch twice a day to keep the aches away! Have a great work day!
Fall fitness classes resume August 31st. Yoga for Office Workers is Tuesdays, 12:00-12:45PM and Thursdays, 7:30-8:15AM. I look forward to seeing you there!
Xoxo,
Jelena Sudar
