Working from home can be a blessing and a curse, but with some thoughtful consideration and care, you can make it an advantage. One of the ways you can take advantage of your home office space is to incorporate a yoga practice that specifically fits your needs. You may be limited in space, so why not make the most of it?
One of the best poses to practice in a limited space are Cat-Cow poses. It is a simple way to help your body relax, and prepare yourself for a day of work. The Cat-Cow pose is an excellent way to prepare for sitting for extended periods at your desk and help to reduce discomfort that may be brought about by sitting for long periods. Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. As you take a deep breath, gently move your belly toward the floor as you arch your back like a gentle wave. Keep your shoulders back and your neck long. As you exhale, round your back and look toward your belly button as you tuck your chin in and press your shoulder blades together.
Another pose to incorporate into your home work practice is Fish pose. Fish pose opens your chest up and helps alleviate uneasiness from small, restricted spaces. Start by lying flat on your back, legs together and both arms at your sides. Extend your arms back above your head and then place your holms down and to either side of your body, palms facing up. Inhale as you lift your head and chest up and off the mat, sending the crown of your head toward the ceiling. Move your shoulders away from your ears, using blankets or blocks to prop your back away from the mat if needed. Hold the pose for a few breaths, taking a rest between each. Release by gently lowering your chest to the floor and then your head, returning your arms to your side.
Seated Forward Fold
The Seated Forward Fold is an excellent stretch for breaking up long periods of time spent sitting at your desk. It is also a great way to release tension from your upper body, neck and shoulders. Start seated on a chair, feet flat on the floor. Take your time in the warm-up stages of this pose, seated up tall with nice length in your spine and your breath. As you exhale gently hinge from your hips and bring your upper body towards your legs. Keep your spine nice and long, tuck your chin and interlace your fingers together behind your back, reaching up away with your arms. After you find your fold allow yourself to rest in the position, inhaling and exhaling as needed, allowing your spine to stretch in the pose and really feel the stretch move through your body.
Taking the time to set a yoga practice, even if it’s short and sweet, can be a huge benefit to you both physically and mentally as you spend time in your home office. There is no need to stick to these exact poses, if you try any poses, make sure you work within your limits and be conscious of your body.