If you can, place your left fingers on your right palm, keeping palms straight in a single line with your nose.The backs of your hands will be against each other. Tuck your right elbow into the crook of your left arm, and curl your forearms up into a 90-degree angle.Reach your arms out in front of you at shoulder level.Press the outside edges of your palms lightly into your back.Be sure your shoulders are straight, not rounded. Use one hand to help pull the other hand up further on your back, to a comfortable spot.Slide your palms back together in prayer position.Rotate your wrists and turn your fingertips in toward your spine until your fingertips are pointing up.Reach your arms around behind you and bring your palms together, fingertips pointing down. Breathe deeply, completely filling and emptying your lungs.Focus on drawing your shoulder blades down. Twist to the right, pressing your right hand against the back of the chair to deepen the stretch.Breathe deeply, focusing on lengthening your spine.With your left hand, take hold of your right knee or armrest. Move your arm to the back of the chair on the opposite side, taking hold of the chair back with your right hand.If you have an armrest on the side of your chair, bring your thighs as close to it as possible. Sit near the edge of the chair, but turn your thighs toward the right side of the chair so that you are sitting diagonally.Hold the pose for at least five more breaths and then release your hand and straighten your neck, gently massaging your neck and shoulders with your left hand. To create a deeper stretch, reach your right hand over your head and place it on the left side of your face.Take several breaths in and out, feeling the stretch on the left side of your neck.Drop your right ear toward your right shoulder without lifting your right shoulder or turning your head.Hold your head directly over your spine, as if there is a string lifting the crown of your head up.Sit upright without letting your back touch the back of the chair.Slowly release your hands and return them to your sides.
#Yoga at work desk series
Each pose takes fewer than two minutes to complete, and you can do the whole series in just 10 minutes-but I promise you’ll feel the effects long after.īreathe deeply throughout the poses because sending oxygen to your muscles allows them to relax. The poses also provide long-term benefits with regular practice. The following yoga exercises will help you relieve any tension you might feel after too many hours of poring over spreadsheets. Although concentrated work can be beneficial to our jobs, it can be taxing on our bodies. Many of us sit behind our desks and stare at computer screens for far too much of the day.
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