Yoga in the office: How to relieve physical pain and stress during busy working hours?
Spending time in the office every day can cause a lot of physical and mental blockages that affect our health and overall well-being.
We hunch over our desks at the computer, catch back and thigh cramps, deal with one email after another, take turns with our phones pressed to our ears, and are accompanied by the constant hustle and bustle of equally stressed colleagues.
We all know it.
A practical and effective way to combat these issues is to incorporate yoga into your daily office routine. How, you ask?
This article gives you quick and helpful advice in the form of yoga moves you can perform at your desk, and provides tips on how to use yoga for mental clarity at work even during your busiest hours...
These exercises can be done at your desk...
1. Cat and cow stretch while seated
This exercise helps release tension in the spine, shoulders, and neck.
How to perform it? The aim is to maintain a balance
- Sit on the edge of a chair with your feet flat on the floor.
- Place your hands on your knees.
- With a breath, arch your back, lift your chest, and look up (cow pose).
- With an exhale, arch your spine and draw your chin to your chest (cat position).
- Repeat 5-10 times.
When I feel tightness in my back and pressure around my spine when sitting at the computer for long periods, I stop, do a few repetitions of this wonderful relaxing position and immediately feel better. The imaginary cramps subside and I can focus on work tasks again with more awareness.
Don't forget to breathe!
2. Sitting forward
This stretch relieves tension in the lower back and shoulders.
How to do it?
- Sit up high in a chair with your feet flat on the floor.
- Inhale and stretch your spine.
- With an exhale, bend over and stretch your arms towards the floor.
- Hold for 5-10 breaths and then slowly rise back up.
3. Chair rotation
Twisting helps release tension in the spine and improves digestion.
How to do it:
- Sit sideways on a chair.
- Place your feet on the floor.
- Breathe in and stretch your spine.
- Exhaling, curl your torso towards the back of the chair and hold onto the back of the chair with both hands.
- Hold for 5-8 breaths and then switch sides.
One of my favorite movements is where the vertebrae snap back into place and the blocked points release the body's energy supply all the way to the head. Choose a really slow and deliberate pace with regular breathing.
4. Shoulder stretches while seated
This stretch releases tension in the shoulders and upper back.
How to do it:
- Sit comfortably with your feet flat on the floor.
- Interlace your fingers behind your back.
- With a breath, lift the interlaced hands away from your back and open your chest.
- Hold for 5-8 breaths.
I do this practically every hour while sitting. Regularity is important because it breaks up the stiffness at the end of the workday when you can even get up from your chair and go home feeling better.
5. Plank at the desk
Strengthens your core and upper body while taking a break from sitting.
How to do it:
- Stand a few feet away from your desk.
- Place your hands shoulder-width apart on the table.
- Step your feet back until your body forms a straight line from head to toe.
- Hold for 20-30 seconds and engage the center of your body.
...and how do we use yoga to improve our mental state at work?
1. Conscious breathing
Reduces stress and increases focus.
How to do it:
- Sit comfortably with your feet flat on the floor.
- Close your eyes and take deep breaths through your nose, counting to four.
- Hold your breath for four breaths.
- Exhale slowly through your mouth and count to six.
- Repeat for 2-3 minutes.
Very effective when you feel like sending your annoying boss to where the sun doesn't shine and saving yourself a few extra wrinkles.
2. Meditation at the table
Increases clarity of mind and reduces anxiety.
How to do it:
- Sit comfortably and close your eyes.
- Concentrate on your breathing and feel your chest rise and fall.
- If your mind wanders, gently focus on your breath again.
- Practice for 5-10 minutes.
A great practice during your lunch break or after a challenging task you have finally completed. By breathing through and becoming aware of yourself, you increase your chances of further success and progress.
3. Alternate breathing
Balances the mind and improves concentration.
How to do it:
- Sit comfortably with your back straight.
- Close your right nostril with the thumb of your right hand and inhale through your left nostril.
- Close the left nostril with your ring finger and exhale through the right nostril.
- Inhale through the right nostril, then close it and exhale through the left nostril.
- Repeat for 3-5 minutes.
Finally, here are a few tips for coping with busy times at the office...
1. Schedule short breaks
Set a timer to remind you to take a five-minute break every hour for yoga or stretching. This will help prevent burnout and keep your energy levels up throughout the day.
2. Use your chair
Incorporate chair yoga poses into your program that you can do while sitting down. This makes it easier to incorporate yoga into your routine without needing additional space or equipment.
3. Focus on the breath
Even if you can't leave your desk, practice mindful breathing. This can be done subtly and is effective in reducing stress and increasing focus.
4. Keep it simple
Choose a few key postures that target the most common areas of tension, such as the neck, shoulders, and back. Simplicity ensures consistency.
5. Stay consistent
Consistency is key. Make yoga a daily habit, even if it's just for a few minutes. Over time, the cumulative effects will have a significant impact on your well-being.
Seems pretty simple, don't you think?
But it's very effective and you'll be able to handle the busy days with grace, and you might even smile a little at the end of the day as you rush off to rest or your other favorite activity.
Remember, even small steps can lead to significant improvements in your overall health and productivity...
Have you tried similar moves during busy work hours? How does it affect your functioning during the day?
Write in the comments...
