Office Yoga: 15-Steps To Boost Your Mind & Body At Work
Sitting at your desk all day can, and will, lead to major health problems. The magic of yoga is its way of stilling the mind and soothing the body, which is certainly not restricted to a studio, on a mat. Human beings are designed to move, so when we are put in an unnatural position for long periods of time, it’s no surprise we develop aches, become irritable and lose focus.
Suitable for men, women, yogis and amateurs, we have a sequence of simple, yet effective yoga postures that is easy to do in the office, consisting of peaceful meditation, revitalizing breath exercises and deep stretches.
Step 1: Seated Meditation
Sit upright, knees 90 degrees to the floor, lower back flat, chest up, shoulders relaxed and chin slightly tucked. Rest your hands on your thighs and spend a few minutes simply focusing on your breath and the sounds around you. Relax the mind, let go of any tension, and prepare for your first gentle stretch…
Step 2: Seated Half Wheel
With an inhale, raise your arms overhead, shoulder blades back and down, lifting your chest and stomach away from your hips. Gently arch your back and breathe deep into your belly for 5 breaths. This pose helps reverse the effects of collapsing into your lower back as a result of poor sitting posture.
Step 3: Lateral Side Stretch
Lateral side stretches are excellent for spinal flexibility, so stand up with your arms over head, and grab the right wrist with left hand. Keep your feet firmly planted on the floor as you inhale and gently bend towards the left, lengthening and extending the spine and side body. Keep your gaze underneath your right arm and hold for 5 breaths before returning to neutral, and repeating on the other side.
Step 4: Frame
Hold onto each elbow with the opposite hand and begin relaxing your shoulders, lightly pulling them apart, allowing them to draw down your back. Open through your chest and keep your chin upwards as you breathe deeply for 5 breaths. This pose is perfect for those who often find themselves hunched close over their computer.
Step 5: Eagle Arms
This pose may look challenging, but give it a try and you may surprise yourself. Reach both arms out in front of you and begin by crossing your left arm over your right at the elbows. Bend your elbows, moving your arms close to your face and attempt to twist your forearms, so the palms of your hands can touch, creating a bind.
If this is OK, deepen the stretch by raising your arms overhead, gazing upwards and holding for 5 breaths. Release the arms and repeat crossing the opposite way.
Step 6: Assisted Chair Pose
Sat at your desk all day, you’d probably think you’re an expert at anything called Chair Pose, however these next three postures are perfect for strengthening the legs, extending the back and toning the stomach. This supported variation gradually prepares you for the next two postures, so begin by bending your knees, and resting your fingertips on your desk. Gently arch your back by tilting your pelvis down towards the floor and lengthen through the spine. Hold for 5 breaths and lift your arms overhead…
Step 7: Framed Chair Pose
Grab each elbow with the opposite hand to frame your head in between both arms. This pose can be quite challenging for those with a tight lower back, so try bending into your hips and keep your 5 breaths deep and long. Before reaching up for the final chair pose…
Step 8: Chair Pose
Release any tension in the neck by reaching upwards, arms parallel with each other and in line with your spine. This energetic posture may have you breathing a little heavier, but stay strong for 5 breaths and don’t forget to smile!
Step 9: Forward Fold
Counteract your series of backbends with a deep forward fold, which lengthens the spine and stretches the hamstrings and glutes. From a standing position, frame your arms overhead once more, and bend forward, aiming to touch the floor with the top of your head. Keep your knees micro-bended and your belly touching your thighs as you relax in this comfortable posture. Notice how the 5 breaths in this pose may be deeper and longer than the others, bringing with it a sense of relaxation and calm. Be careful not to bang your head on your desk as you slowly roll your spine back up to standing!
Step 10: Hands to Heart Chakra
A forward fold increases blood flow to the head, so keep your chin tucked in and spend a few moments with your hands crossed over your heart until you feel ready for the closing sequence.
Step 11: Ribcage Breathing
Take a seat, and hug your right ribs with your left hand. Reach your right arm up, and place the palm in between your shoulder blades. Use your hand on the ribs to bring awareness to your ribcage which you can attempt to raise through deep, rhythmical breathing. Perform 5 controlled breaths here, and repeat for the other side.
Step 12: Seated Cat & Cow
Seated Cat
Seated Cow
Strengthen and stretch the spine by inhaling as you arch your upper back in cow pose, and rounding as you exhale into cat pose. These opposing movements massage and stimulate organs in the belly and should be perfromed 5 times each.
Step 13: Seated Twist
The perfect way to end the sequence is with a restorative twist of the spine. Twists help balance the left and right rides of the brain and can help improve digestive function. Place one hand on the back of your chair and the other at the front to twits your spine while keeping your legs forwards and hips straight. Inhale as you lengthen your spine and deepen the twist. Hold for 5 breaths and repeat for the opposite side.
Step 14: Breath of Fire
Breathing exercises, or pranayama as it’s known in yoga, is designed to purify the blood and the respiratory system. Reach your arms outwards overhead and take 30 sharp exhalations out your nose while drawing your belly in towards the spine on each pump. This revitalizing exercise will provide you with a new boost of energy, ready to finish off the rest of your working day.
Step 15: Final Seated Meditation
Come back into an upright position in your chair, hands resting on your thighs, and bring your attention to the subtle sensations deep in the center of your body. Let the gentle currents of energy run though your whole body, bringing a sense of peace, happiness and joy. Let your mind rest, the body rest, and let go of everything with the full knowledge that your heart is full, your body is healthy and your mind is clear.
With your commitment to daily practice, you will experience the magic of yoga taking root in your life, as you experience more peace and more happiness in every moment.
I hope you’re inspired to do this practice everyday, and dedicate yourself to making your world, and your office environment, a more peaceful place, one breath at a time.
Images from: yogajournal.com
Contributing Author:
Rajeev was born in Trivandrum, India, and has over 18 years experience in yoga. He founded Drishti Yoga on Jiangsu Lu & Tianshan Lu, and considers yoga to be a path to understand one’s own capabilities and limitations.
His classes are filled with the things which he experienced through his own practices, and studies from teachers and scriptures only.Related Articles
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