Sitting at a desk for hours on end, five days a week, can really stress you out and lower your productivity. It can also lead to lumbar spine strain and overstretching your upper to mid-back, which results in shoulder, low back, and neck pain that many of us feel after a busy workday. The good news? Yoga can help fix these problems. Here are the best practices to try at your work desk:
While sitting, you might find it comfy to cross your legs, but this can cause an imbalance in your hips, especially if you favor one side over the other. This imbalance can eventually affect your lower spine. If you like sitting this way, try the simple chair pigeon pose to correct the imbalance. Take a few minutes away from your desk to practice this.
Start by placing both feet flat on the floor while sitting on your chair. Cross your right leg over your left one at a 90-degree angle. Ensure that your weight is evenly distributed on each sitting bone, and sit upright. You should feel a mild-to-moderate stretch on your right thigh, especially the upper part. Hold this pose for at least five breaths on each side before switching.
The chair pigeon pose opens and stretches your glutes, psoas, hip flexors, and outer hips. It also helps reduce or eliminate back pain.
Desk Chaturanga is another yoga pose you can do at work without drawing much attention. It’s essentially a few pushups using your desk for support. This strengthening movement works the muscles around the neck area. Before you start, make sure your desk is sturdy and can support your weight. Place your hands shoulder-width apart on the desk’s edge and stand with your feet firmly on the floor, partially on your toes. Inhale while bending your elbows to a 90-degree angle, then exhale as you return to your original position. Repeat at least 10 times.
Desk Chaturanga can help relax the muscles around your neck and energize your arms, especially if you do a lot of writing or typing.
Your fingers, wrists, and hands also bear the brunt of desk work. To relieve tension in these areas, take a few moments after each task to stretch your wrists and fingers. While sitting, extend your right hand’s fingertips forward and place them in your left palm. Gently pull the fingers back towards your wrist until you feel a stretch, and hold for 15 seconds. Repeat with the other hand.
This stretch helps eliminate tension in your hand and wrist muscles and tendons, lowering the risk of carpal tunnel syndrome.
Another stress-relieving pose is the Desk Shoulder Opener, which you can do without disrupting your coworkers. Stand a few feet away from your desk, place both hands on it, and lower your head between your arms. This pose can help realign your shoulders.
The Forward Fold is a simple move to reboot after a stressful day. Stand upright and bend your body in half with your head facing down. Stay in this position for 30 seconds, moving side to side.
The Forward Fold reverses blood flow, boosting your energy for the rest of the day.
While sitting, you can perform the seated backbend. Keep your spine straight, inhale, and slowly reach your arms for the ceiling. Exhale and gently release your arms to your sides. Repeat 8-10 times.
The Desk Upward Dog Pose opens up your shoulders and chest, which is great for fixing the rounded upper back posture common in those who sit and work at a computer for long hours. Take the same posture as for Chaturanga, keep your arms straight, and gently lower your hips toward your desk. Tilt your chin upwards, slide your shoulders down your back, and keep your chest open between your shoulders. Hold for up to 10 breaths.
These yoga poses can be done at your desk without distracting anyone. Use them to counteract the negative effects of long hours spent sitting and working. Use yoga to stay energized and maintain good health throughout your workday.
