We’ve all heard that sitting at a desk for long periods of time is not good for our health: it can make our bodies sedentary (no matter how much exercise we put in after work), add to our daily stress, and place our muscles in constant tension. Considering how many of us work at desk jobs, anything we do to counteract that daily damage is beneficial to our overall health and vitality. Incorporate the below simple yoga moves into your office routine to start feeling happier, stronger, and more energized every day.
- Seated Backward Bend: While seated with a straight back, take a deep breath and reach up to the ceiling. On the exhale, bend backwards slightly. Hold for 5 seconds and repeat twice.
- Arm Strengthener: Sit on the edge of your chair, press your hands down, and raise the lower half of your body up off the seat. Keep your abs engaged and your shoulders down. Hold for 5 seconds, lower, and repeat 2 more times.
- Forward Fold: Standing next to your desk, fold your body in half towards the floor and hold for 30 seconds. Let your head and arms hang and gently sway from side to side.
- Crescent Moon Pose: Lift your arms above your head, clasp your hands together, and lean to your right. Hold for 5 seconds and then switch sides.
- Seated Spinal Twist: Keeping your lower half pointed forward, twist your upper body to the right. To deepen the twist, place your right hand on the back of the chair. Hold for 5 seconds and then switch sides.
- Cow Face Arms: Bring your right arm behind your back and your left arm behind your head. Try to clasp your fingers from each hand in the middle of your back. Hold for 5 seconds and then switch sides.
- Hip Opener: Place your right foot on your left knee. Keeping your back straight, lean forward and hold for 5 seconds. Switch sides and repeat twice on each side.
- Wrist Release: Roll your wrists in circles a few times, then bend them back and forth twice on each side. To finish, shake them out for a few seconds. Practice this one a few times a day if you spend a lot of time typing on a keyboard.