Spending long hours at a desk, five days a week, can lead to stress and decreased productivity. It can also strain your lower back and overextend your upper to mid-back, causing shoulder, lower back, and neck pain. Fortunately, yoga can help alleviate these issues. Here are some easy yoga practices you can do at your desk.
If you often sit with crossed legs, it can create an imbalance in your hips, especially if you favor one side. This imbalance can affect your lower spine over time. A simple solution is the chair pigeon pose. Take a few minutes away from your desk to try it.
Sit with both feet flat on the floor. Cross your right leg over your left at a 90-degree angle. Make sure your weight is evenly distributed on both sitting bones and sit upright. You’ll feel a stretch in your upper right thigh. Hold this pose for at least five breaths, then switch sides.
This pose helps open and stretch your glutes, psoas, hip flexors, and outer hips, reducing or eliminating back pain.
Another discreet desk yoga exercise is Desk Chaturanga. It’s like a pushup using your desk for support and helps strengthen the muscles around your neck.
Ensure your desk is sturdy. Place your hands shoulder-width apart on the desk edge. Stand on your toes with feet flat on the floor. Inhale while bending your elbows to a 90-degree angle, then exhale and return to the starting position. Repeat this ten times.
Desk Chaturanga is particularly beneficial if you do a lot of writing, as it relaxes neck muscles and energizes your arms.
Typing and other desk tasks can stress your fingers, wrists, and hands. Stretching these areas can increase blood flow and relieve tension. Extend your right hand’s fingers and place them in your left palm. Pull them gently towards the back of your wrist, holding for a count of fifteen. Repeat with the other hand.
This stretch helps alleviate tension in the muscles and tendons of your hands and wrists and can reduce the risk of carpal tunnel syndrome.
Another beneficial pose is the desk shoulder opener. Stand a few feet from your desk, place your hands on it, and lower your head between your arms. This helps align your shoulders.
The Forward Fold pose can re-energize you after a busy day. Stand and fold your body in half with your head facing down. Hold for 30 seconds and sway side to side. This pose boosts energy by reversing blood flow.
You can also do a seated backbend at your desk. Keep your spine straight, inhale, and raise your arms towards the ceiling. Exhale and lower your arms to your sides. Repeat 8-10 times.
For those who spend hours in front of a computer, the Desk Upward Dog Pose can correct rounded upper back posture. Use the same posture as for Chaturanga, but keep your arms straight and lower your hips towards the desk. Tilt your chin upwards and stretch your chest between your shoulders. Hold for up to ten breaths.
These yoga poses can be done without distracting or offending anyone. They help counteract the negative effects of sitting for prolonged periods. Use yoga to stay energized throughout your workday and maintain good health.
