Yoga at the Desk via hutac
The Benefits of Office Yoga
We’ve all seen the memes. You know, the terrible posture at your work desk memes. Well, as the old saying goes, if you don’t laugh, you cry.
The benefits of office yoga include an increase in energy levels and stress and anxiety relief. And hey, you can give your brain a rest from your work for a minute too!
The beauty of these desk yoga exercises is you don’t need fancy equipment, a yoga costume, or daunting circus poses. We’re here for creaky knees, people!
Do them on your own, or make it a team-building exercise; they can be a great way to refocus your team during the day. You can do them in whatever order you like, or just pick your favourites. You’re the boss.
The Seated Power of Four
Scratch the itch you never knew you had, by stretching those deep muscles that hug your hip joints. It’s the perfect medicine for fatigue from a long work session.
It’s a simple pose you can do in your chair. Start by taking the outside of your left ankle and rest it on your right thigh. Hold it in place with your right hand, while your left hand gently rests on your left knee. Now, exhale, and gently lean forward as far as you can while remaining comfortable.
But make sure you’re still comfortable. You’ll need to hold this for 30 to 60 seconds.
Once you’re done, switch sides. Easy peasy. Your workplace yoga session is off to a flyer!
Roll Backs
More often than not, your back is carrying the heaviest load. So much so, we forget that our shoulders, our chest, and our fingers are straining too.
Thankfully, you can relieve your shoulder of pain and get back some sweet mobility with yoga at your desk — all with a few easy shoulder rolls.
All you need to do is inhale while drawing your shoulders towards your ears. On the exhale, move them back down and forward. Repeat this two more times, and then do the same in reverse.
The Forward Fold
We’ve all done this without realising we’ve done it. Remember two seconds ago when your pen rolled off your desk and you bent down to pick it up? Little did you know, you were committing workplace yoga!
To make it official, stand up with your feet just a little wider than hip-distance. Rest your hands on your hips. You’re going to want to exhale, folding forward from the hips as far as you can without being uncomfortable. Remember to keep your spine straight.
A little tip is to bend the knees slightly to relieve some unnecessary stress in the pose. After holding for a few seconds, spread your hands down to the floor as far as you can. Hold this for 30 to 60 seconds and release.
Don’t forget to pick up anything that might have rolled under your desk while you’re at it.
Dog at the Desk
Here’s one that improves your posture, opens the chest, and lengthens the spine. It’s a variation of the downward-facing dog you’ve almost certainly heard of.
It’s a standing start, with your hands on the edge of a trustworthy desk. Start walking your feet backwards until your straight body is at a diagonal to the floor. Nail the pose by keeping your arms straight, and then pushing your hips towards the desk.
Make sure to keep your legs engaged and your neck back. This one is a beaut, and has to be a staple of your office yoga routine.
The Unsung Heroes Stretch
Desk work takes the most significant toll on the core of the body. But your little fingers are put through it too. Treat them right with a little desk yoga!
For this one, put your hands up (for Detroit). No, just kidding. But seriously, you’re going to want to raise your arms over your head. Start making circles with your wrists, 5 to 10 of them in each direction.
Next, place your arms straight in front of you, spread your fingers out wide before closing your fist shut. This will release some of that unwanted tension.
Finally, with your arms extended before you, position your palms facing upwards. Gently apply a downwards pressure on them to achieve a modest stretch through your arms. Hold this for 5 to 10 breaths then switch directions of the palm and reverse the direction of force.
Seated Flamingo
Seated Flamingo is, of course, a funny name. But it’s also a great way to regain balance lost to the work chair’s cruel angles.
In your seat, place one leg over the other at a 90°. Flex your foot so that your knees aren’t overworked. In this position, stay upright, ensuring there’s an even weight distribution on both seat bones.
You’re going to want to stay in this position for between 5 to 10 breaths, depending on how you feel. Once you’re down, repeat on the other side. Afterwards, you’ll feel your chest and hips open again.
Unassisted Chair Raise
This is quite possibly the most strenuous pose we have for you today. Don’t fret though; it’s over quick enough. This pose is excellent for your hamstring and glute muscles.
Start in a seated position. Your feet, flat on the floor, and your knees assume a regulation 90° angle. So far, relatively easy. Now, press your heels into the ground, and raise your body to a standing position, using only your legs and glutes.
Now you’re standing tall, slowly bring yourself back to your seat, again, only using your leg and your glutes. Don’t accept any help from your hips. They’ll want to take some of the pain by moving side to side, but that’s cheating.
The Stork
Getting up from your chair after a heavy workday can seem like a Herculean task. After all those hours, your hips tighten, your glutes weaken, and hamstrings are helpless. It gets to the point that your neck and back have to lift you out of your throne.
But the standing thigh pose – or more decoratively known as The Stork pose – can help you here. All you have to do is stand before your desk, and hold it for extra stability. Be sure that your feet are pressed to the floor. Then, lift your right knee and hold it with your right hand.
Take some deep, soothing breaths, as you hold. On the inhale, suck in your abdomen, and move your tailbone to your heel. Simultaneously push your right knee down toward the floor. Once you get comfortable, you can make it harder for yourself by raising your left hand from the desk.
As you take your final exhale, release yourself from this pose and do the other side.
The Straight Jacket
Nestle your elbows into their opposing palms as if you are in a straight jacket. Take your time to make sure your elbows are right in the centre of your palms.
Now, imagine your arms are being pulled apart, while they are held together firmly. You will begin to feel your lungs and liver open.
Take five generous breaths, as you lift the frame of your arms over your head. Simple.
The Assisted Chair Raise
Last one! One more pose in our workplace yoga routine, and you can go back to slouching. Ladies and gentlemen, it’s the supported chair pose.
Start by gently resting your fingertips on your desk like you’re about to play Twinkle Twinkle Little Star on the piano. After that, you’re going to be standing, except you need to lift your heels and bend your knees. All the while, keep your fingers in pre-Twinkle position.
Your pelvic floor should be turned to face the floor, and straighten out your spine. Let your lungs and kidneys open up. Hold this position for five breaths, and you’re done!
Wrapping Up
Congratulations friends. You’ve just knocked out an office yoga routine. This is a genuine productiveness that deserves a snack.
Doesn’t seem that traumatic, does it? You’ll be able to pull off these poses at your desk without breaking a sweat. Just a few minutes each day could really go a long way.
And who knows, you might get a taste for it. This could be your new hobby? If you would like to know more about yoga and yoga studios, you can check out this yoga studio guide!
