Sitting behind a desk for long hours, five days a week, can be stressful and reduce your productivity. It often leads to issues like shoulder, lower back, and neck pain. Fortunately, yoga can help alleviate some of these problems. Here are some yoga practices you can try right at your workstation.
While it might feel natural to cross your legs when seated, this can create an imbalance in your hips, especially if you cross one leg more often than the other. This imbalance can eventually affect your lower spine. To correct this, try the simple chair pigeon pose. Take a break from your desk and spend a few minutes on this exercise.
While sitting, place both feet flat on the floor. Cross your right leg over your left at a 90-degree angle. Ensure that your weight is evenly distributed on both sitting bones and sit upright. You should feel a stretch in your right thigh. Hold the pose for at least five breaths and then switch sides.
Benefits of the chair pigeon pose include opening and stretching your glutes, psoas, hip flexors, and outer hips, which can reduce or eliminate back pain.
Another discreet yoga pose you can do at your desk is the Desk Chaturanga. This involves using your desk for pushups to strengthen the muscles around your neck. Make sure your desk is sturdy before placing your weight on it. Place your hands shoulder-width apart on the edge of the desk and stand partially on your toes. Inhale as you bend your elbows to a 90-degree angle, and exhale as you return to the original position. Repeat this movement at least 10 times.
Desk Chaturanga helps relax the neck muscles and energize your arms, which is particularly useful if you do a lot of writing.
For your fingers, wrists, and hands, which also endure a lot of stress from desk work, a simple stretch can increase blood flow and reduce tension. Extend the fingertips of your right hand forward and place them in the palm of your left hand. Gently pull your fingers toward the back of your wrist. Hold this stretch for 15 seconds, then switch to the other hand.
This stretch helps relieve tension in the muscles and tendons of your hands and wrists, lowering the risk of carpal tunnel syndrome.
The Desk Shoulder Opener is another helpful pose. Stand up and move a few feet away from your desk. Place both hands on the desk, lower your head between your arms, and allow your shoulders to align naturally.
The Forward Fold is another simple pose to help you recharge after a stressful day. Stand upright, bend at the waist, and fold your body in half with your head facing downward. Hold this position for 30 seconds and move side to side. This pose can boost your energy by reversing blood flow.
To perform the Seated Backbend, keep your spine straight while sitting down, inhale deeply, and reach your arms slowly toward the ceiling. Exhale and release your arms gently to your sides. Repeat this 8-10 times.
The Desk Upward Dog Pose can open up your shoulders and chest, especially beneficial for those who spend hours working at a computer. In the same posture as Desk Chaturanga, keep your arms straight and gently lower your hips toward your desk. Tilt your chin upwards and slide your shoulders down your back. Stretch your chest between your shoulders and hold the pose for up to 10 breaths.
You can perform these yoga poses at your desk without distracting or offending anyone. Use them to address the common issues caused by prolonged sitting and maintain your energy and good health throughout the day.