Prolonged work on the computer puts strain on the neck, shoulder and back muscles, which leads to tension and stiffness. Unless attended properly, it could impact your ability to function effectively at the workplace, affecting your overall quality of life.
Office yoga poses, developed by trained yogic practitioners of the Art of Living, comprises of a sequence of simple exercises you can perform quite unobtrusively at your desk, at any time of the day. Doing yoga in the office can be fun, innovative and relaxing with many long term benefits. It also can work wonders as they wipe away body pain, fatigue and tension and increase overall muscle strength and flexibility, keeping you fresh and revitalized throughout the day.
Here are a six office yoga exercises you could try.
- Close your eyes.
- Let your chin drop down to your chest.
- Begin the circular motion of your neck slowly, by moving the right ear to the right shoulder, taking the head backwards and then bringing the left ear to the left shoulder.
- Keep your shoulders loose and relax.
- Rotate your neck 3-5 times and then switch directions.
- Keep your feet on the floor.
- Bring both hands on your knees.
- While inhaling, stretch your back backwards and look towards the ceiling.
- While exhaling, stretch your back forward and drop your head forward.
- Repeat this exercise for 3-5 breaths.
Seated Forward Bend
- Push your chair away from your desk.
- Remaining seated, keep your feet flat on the floor.
- Take your arms behind the lower back, keep your back straight and interlace your fingers behind your back.
- Bending forward from the waist, bring your interlaced hands over your back.
- Rest your chest on your thighs and relax your neck.
- Stretch your arms straight in front of your body and parallel to the floor. Palms facing the ceiling.
- Cross your right arm over the left (bend your arm slightly at the elbow if needed). Bring both palms together.
- Lift both elbows. The shoulders slide down your back.
- Repeat this exercise with the left arm over the right.
Seated Spinal Twist
- Sit sideways in your chair.
- Place your feet flat on the floor.
- Holding the back of the chair with both hands, twist your waist to the right towards the back of the chair.
- Turn to the other side. Repeat this exercise a few more times.
- Keep your elbows on your desk and place your hands on your temples.
- With small circular motions gently rub your temples first clockwise and then anti-clockwise.
- Do this for 10 – 15 long deep breaths.