In need of some yoga stretches at your workplace but don’t want to draw too much attention to yourself at your desk?
Here are 5 simple yoga stretches you can do at your workplace, and the benefits associated with them:
Seated child’s pose
Make sure both feet are flat on the floor and hip width apart and sit tall and straight on your chair. Tuck your chin under and place your forearms on your thighs and your forehead on your arms. To go deeper, place your hands towards the floor at either side of your legs and rest your forehead on your knees. Inhale, letting your belly rise and exhale, releasing tension. Continue for five breaths.
Benefits: relaxes the nervous system and releases tension in your lower back and neck.
Seated spinal twist
Place both feet flat on the floor hip width apart and sit tall. Inhale first, as you exhale rotate the torso to the right side turning your head with your body to look over the right shoulder. Place your hands on the side of the chair. Continue your inhale and exhale for up to five breaths. Release your neck first then come back to the centre. Repeat to the left.
Benefits: massages the internal organs along with stretching the spinal cord and muscles along the spine.
Shoulder rolls
This is a great yoga pose to do regularly in the workplace- you can do this standing or seated. With a straight spine, feet flat and hip width apart on the floor. Inhale and begin lifting your shoulders simultaneously to your ears. As you exhale, roll shoulders down and back. Continue this movement for five breaths.
Benefits: Softens shoulder muscles to release neck and upper back tension.
Chest/shoulder opener
Sit on the front edge of the chair with feet firm on the floor and hip width apart. Interlace fingers behind your back with your palms facing each other. Inhale first and as you exhale move your torso forward over your thighs lifting your clasped hands toward the ceiling. Relax your neck and stay for five breaths.
Benefits: release tightness in the middle of your back, naturally releasing tension in the chest and stimulating the immune system.
Hip-opener & glute stretch
Sit on the front edge of the chair with feet firm on the floor and hip width apart. Stack your ankles under your knees being careful not to let the knee go forward over the ankle. Cross your right ankle over your left ankle with the right foot on the floor and allow your right knee and hip to fall open to the right. For a stronger stretch, place your right ankle on your left knee instead of the left ankle in the shape of the number 4. Sit tall whatever level you’re doing and inhale. On your exhale slightly move your heart and chest forward toward your knees. Hold for five breaths. Repeat on the other side.
Benefits: open hip flexes, stretches the glutes and aligns shoulders.
There you have it! 5 simple yoga poses you can do regularly in the workplace to stretch, strengthen and tone the muscles, improve your posture and release tension.
Find out more about yoga in the workplace at: http://corporateyogamelbourne.com.au/
