You can also stretch each arm out, bend, and twist your wrist inward and outward, while you counter stretch with the other hand. This set of exercises is by far the easiest to do! All you need to do is extend your arms forward, make a fist, and draw 5 to 10 circles in the clockwise and anti-clockwise direction.
You can also do a slight variation of this pose by bending forward to create a minor strain on your forearms. Hold this position for 5 to 7 breathing counts and till all the stiffness from the lower back vanishes. Move your feet behind until they are directly under your hips and can create slight traction on your lower spine. Place your hands at a shoulder-width distance on a desk’s edge. While this pose is exceptionally useful in the sitting position, no harm in performing the same in the standing position too, that is if you get a chance! Desk Plank Pose This asana relaxes the muscles of the arms and shoulders which generally get strained after sitting long hours in front of the laptop. While doing this asana, breathe 3-5 counts. Ensure that your elbows are straight and spread your fingers wide (drawing your thumb towards the back of your head). Raise your arms above your head keeping them close to the ears. This is the same traditional Tadasana that you can perform in the seated position. So, are you ready to get started? Sitting Tadasana If you’d like to organise an office yoga class, either in-house or virtually online, visit our o ffice yoga page here, or drop us a line to find out more.A stiff neck, aching shoulders, and a sore lower back – 8+ hours in the office can do more harm than good! Well, we can’t tell you to stop working but we can advise you to steal a few moments from an action-packed day to do some on-the-spot Yoga poses that can help relieve the discomfort, boost your energy and clear your mind. Hold for 20-30 seconds and finish with a few wrist rolls. Lower your shoulders away from your ears and really enjoy the stretch all the way down your forearms to your fingers. Shift your seat back from your desk and place your fingers on the edge of your desk, pointing downwards, with your palms facing away from you. Too much typing and texting can take it’s toll on our wrists and forearms. Breathe in to the stretch and if you can, edge a little more forward. Shifting back in your seat slightly, start to ‘hinge’ at the hips, slowing leaning your upper body over your lower body. Cross your right ankle over your left knee and flex your foot to protect your neck. The juiciest of hip openers, pigeon pose can also be done on a chair and is the perfect tonic for stretching out tight hips feeling the strain of too much sitting. Then change the clasp of your fingers so you ‘move along’ one finger. As you take a deep breath, imagine your shoulder blades sliding apart from one another. The shape you’re making is as if you were hugging a tree. Clasp your hands together, drop your chin to your chest and slightly bend at your elbows. The perfect pose if you’re suffering from sore shoulders.
It also feels great to imagine you’re breathing in to your back, at the back of your lungs.Ĭome up slowly, restacking your spine as you return to upright. In this pose, we encourage students to shake their head ‘yes’ and ‘no’ to help release the muscles in the neck and let all the muscles in their face relax. It’s a great yoga stretch to practice if you’re suffering from lower back pain. Take 5 deep breaths and then repeat on the other side.Ī forward bend will lengthen out and create space in between the vertebrae, which can get compressed from prolonged periods of sitting.
You can give the stretch a helping hand by gently pressing your right hand on the side of your head. We love this side neck stretch: Drop your right ear towards your right shoulder and try to drop both shoulders away from your ears. Avoid the dreaded ‘tech neck’ by regularly stretching and rotating your neck. Drawing on our 10 years experience teaching office yoga, we’re sharing our top 5 desk yoga poses to keep neck niggles, sore shoulders and bothersome backs at bay.Ĭonstantly looking downwards to look at a laptop, phone to tablet can really inhibit the mobility of your neck, causing stiffness and tightness. Nearly 5 months in to working from home and many of us are feeling the strain of our home office set-ups and a more sedentary working day.
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