We all know the importance of staying active and incorporating physical activity into our daily routine, but it can be hard to keep up with this new lifestyle while stuck in an office most of the day. An easy solution to helping maintain a healthy lifestyle is to look into different poses of yoga that you can do right at your desk. Yoga offers a lot of physical and mental benefits, such as improved flexibility, increased strength and improved balance. Additionally, studies have shown that regular practice of yoga can help reduce stress, create focus and encourage mindfulness, which can make it easier to avoid distractions and concentrate on tasks.
The Mountain Pose is one of the most basic, yet essential yogic postures. This pose is perfect for desk-workers as it helps to build a strong foundation and encourages good posture. All you have to do is stand up straight with your feet hip-distance apart. Allow your hands to rest, palms facing down and shoulders relaxed. Gently draw in your navel and imagine the top of your head reaching towards the ceiling. This pose helps to stretch out your feet and ankles, as well as lengthen your spine. It also increases focus and mental clarity.
This seated pose is perfect for days when you’re feeling extra tense. Begin in a seated position with your feet firmly planted into the floor. Raise your arms up above your head and engage the core by tightening the belly button area. This pose helps to strengthen your spine and boosts flexibility in the hips. Holding this posture for up to a minute increases focus and concentration, which can be beneficial during a long day of work.
Seated Spinal Twist
This pose encourages a circulation of energy throughout the entire body and can help to reduce tension headaches or fatigue. Sit cross-legged in a comfortable position. Inhale, and as you do so, twist the upper body all the way to the right and exhale. Place your left hand on your left knee, and your right hand on your chair for support. As you slowly shift the body to the side, open up the chest and pull the shoulder blades together. Remain in this position for up to two minutes then gently switch sides.
Downward Facing Dog
This energizing pose not only helps to improve your posture, but can also help to increase the strength in your arms and shoulders. It is best to do this pose while standing at your desk. Plant your hands firmly onto the desk and keep your palms and fingertips spread wide apart. Lower your body towards the desk and make sure your feet are hip-distance apart. Extend your spine and draw your abdomen inward. Hold this posture for up to a minute and release.
Standing Forward Bend
This pose helps to stretch both the hamstrings and lower back. Stand up and place your feet hip-distance apart. Slowly bend forward as you inhale, making sure not to lock the knees. Keep your head up and reach your palms towards the floor. If you find it difficult to keep your head up, you can rest it against the desk. Hold this pose for up to two minutes and