Yoga provides the perfect counterbalance for people working hunched over a desk all day at the office. Some people practice either before or after work to alleviate the stress and pain that can result from sitting at a desk most of the day.
You don’t have to limit your practice to home. In a few minutes throughout the day, you can perform some modified yoga asanas to release the pressure and stress in the body. These are some simple things you can do at your desk to reap the benefits of yoga at work.
Twists and backbends are an easy way to counterbalance sitting at your desk. You can do some twists sitting in your desk chair. The movement is similar to a seated twist in your yoga class, but you are in a chair and not on the mat. Start on the right side and put the right hand on the back of the chair and the left on the opposite thigh. Twist the body to the right and breathe with the twist. Return to center and repeat on the other side.
You can do an easy backbend in your chair as well. Place the hands behind your back and interlace the fingers. Inhale and stretch the hands straight out behind you. Raise the hands slightly and increase the bend in the back. Hold this pose for a few seconds and release.
Mountain pose is a good centering pose that brings balance to the mind and body. This pose is easy to do standing in your office, in the elevator or in line for lunch. Stand as you would in your regular yoga pose, rooted to the earth and standing tall and balanced. Breathe deeply and take a moment to clear your mind.
Tension, stress and anxiety often occupy too much of the day in the office. Yogic breathing is the perfect way to release the stress and center your mind and body. Breathe deeply in and out through your nose and feel the tension leaving your body with each exhalation.
In addition to relaxing the body and preventing the aches and pains office workers feel at the end of the day, yoga helps to clear your mind and brings balance to your life. Many people find this increases efficiency and quieting the mind can lead to inspiration.