If you have a sitting job and would like to do some sort of exercise in the office, try out these yoga poses.
It's great to do a yoga routine before or after work, but what about incorporating yoga stretches into the rest of your day? This is especially important for people whose jobs require them to sit at a desk in front of a computer for long hours, resulting in back pain and repetitive stress injuries. Just taking a few minutes to do stretches at your desk can relieve stress, increase productivity, and most importantly, make you feel better.
We are a generation facing the maximum health issues even though we have the maximum resources at our disposal. Every second person is facing either back, neck and shoulder problems either due to the long working hours on desk and incorrect posture.
Skandha Chakra (shoulder socket rotation): The shoulder asanas relieve the strain of driving and office work, and also help relieving the pressure in cervical spondylitis and frozen shoulder. They maintain the shape of the shoulders and chest.
Ujjayi Pranayama (The psychic breath): This is a tranquillizing breath and it also has a heating effect on the body. It soothes the nervous system and calms the mind. It has a profoundly relaxing effect at the psychic level. It helps to relieve insomnia and can be practised before sleep or in any stressful situation.
Take your shoes off before starting these stretches if you are wearing high heels.
Close your eyes.
Let your chin drop down to your chest.
Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
Try to keep the shoulders relaxed and not to hurry through areas of tightness.
Take 3-5 rolls and then switch directions and take another 3-5 rolls.
Greeva Sanchalana (neck movements): All the nerves connecting the different organs and limbs of the body pass through the neck. Therefore, the muscles of the neck and shoulders, accumulate tension, especially after prolonged work at a desk. This asana releases tension, heaviness and stiffness in the head, neck and shoulder region.
Take your arms out to either side, parallel to the floor.
Bring the arms forward, crossing the right arm over the left and bringing the palms to touch.
Lift the elbows while keeping the shoulders sliding down your back.
Repeat with the left arm over the right.
Adapted from Eagle Pose.
Seated Spinal Twist:(do this as a half spinal twist while sitting on your chair in the office)
Turn so you are sitting sideways in your chair.
Bring both feet flat on the floor.
Twist towards the back of the chair, holding the back with both hands.
Turn the chair the other way and repeat.
Adapted from Half Lord of the Fishes Pose.
(great to do throughout the day at work. Be it at the desk, breaks, in the car heading to a meeting, etc )
Ardha Matsyendrasana (half spinal twist):This asana simultaneously stretches the muscles on one side of the back and abdomen while contracting the muscles on the other side. It tones the nerves of the spine, makes the back muscles supple, and relieves lumbago and muscular spasms. It massages the abdominal organs, alleviating digestive ailments. It regulates the secretions of the adrenal gland, liver and pancreas, and is beneficial for the kidneys.