Welcome back! Last time, we talked about how yoga can help alleviate insomnia symptoms. This week, we are going to talk about yoga poses especially for busy professionals that are stuck in front of a computer all day.
Many busy professionals who are chained to their desks all day long often experience lower back pain as well as hip and joint pain. For the most part, the pain is often moderate and annoying, but over time it can become severe and even cause damage to the spine and joints.
Finding time to get the proper amount of physical exercise with a busy schedule is often very challenging. However there are certain yoga poses that you can perform while you’re on your break to help re-energize your body and alleviate the symptoms associated with a sedentary job.
Here are some poses to try:
– Warrior 2 Pose
Raise your arms up to the side with your fingers pointed. With your right foot, take a big step to the side and bend your knee. Keep your left leg planted and straight. Relax your shoulders and keep the upper body straight and strong. Relax into the stretch and remember to keep breathing. Hold the pose for a few seconds and then return to a standing position. Repeat on the other side.
This one you can do from the comfort of your desk and even while checking your emails. Breathe slowly and focus your attention on your breath. Make sure that when you exhale it lasts two times longer than the inhale.
– Hands Behind Head
Interlock your fingers behind your head and relax your elbows and shoulders. Breathe slowly and stretch your elbows back. Slowly release the tightness. You can do this one while seated in your office chair as well.
– The Tree Pose
Stand straight with your legs together. Bend your left leg and place the left foot on the inner right thigh. Your left toes should point toward the floor and the left knee points out. With your hands on your hips, try and even them out so they are more-or-less level and your torso is facing straight ahead.
Once you feel balanced place your hands in a prayer position in front of your chest and then slowly lift your arms above your head, keeping the palms together. Gaze softly at a point in front of you and breathe deeply, holding for about 30 seconds. Return to the starting position and reverse legs. This is a simple, but powerful pose requires balance and grace.
– The Triangle Pose
Stand with your back against the wall with your feet placed 2 or 3 feet apart. Keep your feet firmly on the floor and balance your weight on your heels and toes. Stretch your body up and press your shoulders back and let your arms hang at your side. Inhale.
As you exhale, slowly bend from the waist and slide your right hand down the right side as far as you can. Keep your hips level and your shoulders back. Your head should be turned to the side so it is at a right angle to the body. Hold this posture for 10 counts then inhale as you come back up to the starting position. Exhale and then repeat on the other side. Inhale again while you come back up to the starting position.
Sit in your chair with your knees bent and feet on the floor. On an inhale, lengthen your spine toward the ceiling and root your tailbone into your chair. On your exhale, bring your right hand to the outside of your left knee and begin to rotate into a twist.
Bring your left hand behind your back and rest it on your chair for support. Look out over your left shoulder. Stay in this position for a few breaths, moving deeper into the twist with each exhalation. Slowly rotate out of the twist and repeat on the other side.
These are only a few basic poses that you can practice while you’re at work. There are others that you may want to give a try as well including the:
– Standing Forward Bend
– Half Cow Face
– Seated Cat
– And the Half Eagle
The fact is doing yoga at work can help alleviate stress, minor aches and pains as well as make your job more comfortable and increase your productivity as well. So, the next time you have a kink in your neck or an ache in your back, why not take a break and practice some yoga.
Keep a look out for next week’s post. We will be talking about getting energized with power yoga.
To another issue of Why Yoga Matters,