Yoga for the office

I am fortunate I get to spend my day teaching yoga classes and tending to my own needs.  Not everyone is as fortunate as I am though.  One of the frequently asked questions by my students are about ways to distress during a long day at the office.  Some of my students spend countless hours sitting at a desk staring at a computer causing tension and discomfort.  Sitting for a prolonged amount of time can lead to imbalances in your body and cause poor posture and injury down the road.

From listening to others talk about office life, it is clear that the body gets sore throughout the day from fatigue, tension, and stress.  I believe incorporating yoga and stretches into a sedative office job will make your day go by faster and leave the office not feeling so stressed.

Here are a few poses that don’t demand much time and can be done in spurts throughout the day to take time to rejuvenate.  You don’t even need to leave your cubicle to do them either.

1.    Neck Stretch- Place your right hand on your head and gently pull your head down toward your right ear.  You should feel the stretch on the left side of your neck.  Inhale and exhale for three long slow breaths.  Release and go back to center.  Then repeat on the opposite side.


2.    Seated Twist- Keep your hips evenly placed in your chair and your knees in line with another.  Inhale and place your left hand on your right knee.  As you exhale, engage the lower abdomen and twist with the upper part of your spine.  Place your right hand behind your back on the chair.  Release and go back to center.  Then repeat on the opposite side.


3.    Forward Fold with a Twist- Keep both hips embedded in your chair, hinge forward with a long spine.  Place your left fingertips to the floor underneath your left shoulder as you inhale.  Exhale slowing and twist to the right with your upper body, reaching the extended right arm towards the ceiling.  Bring your gaze up towards your right fingertips.  Release back to seated and then repeat on the opposite side.


4.    Modified downward facing dog- Stand up, hinge at your hips and lengthen your arms across your desk and press your palms downward.  Try keeping your legs straight to feel a stretch in your hamstrings, and open up your shoulders and chest.


5.    Seated Forward Bend- Keep both hips planted on your chair and your feet flat on the floor.  Interlock your fingers behind your back, bend forward and raise your arms while keeping fingers locked.  Rest your chest on your thighs and relax your neck down for 3-5 deep breaths. 



I hope these yoga poses help break up your day and keep you less stress while you are in the office.  Keep your mind, body, and spirit intact throughout your day.

Namaste.