Yoga Sequence for On-The-Go
Desk Yoga Stretches
While yoga cannot completely eliminate stress, it is the perfect antidote to sitting at a desk all day and provides tools for dealing with the associated pressures. Yoga can reduce stress and tension. It can improve your concentration and ability to focus. It also detoxifies the body and tones muscles.
1. Wrist and Finger Stretches
Wrist and hand stretches may improve strength and mobility. Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists. Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension.
Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter stretch the wrist and the forearm. Alternatively, you may stretch each arm out and bend the wrist inward then outward, counter stretching with your other hand. Hold each side 5 to 10 breaths.
2. Eagle Arms
Eagle pose is a good preventative for carpal tunnel syndrome. It also strengthens the triceps, back and shoulder muscles.
Sit erect and place your arms at a 90-degree angle in front of you. Cross one arm over the other, interlocking them and placing your palms together. Lift your elbows and stretch your fingers upwards. Stay in this pose for 3-5 breaths before switching sides. You can add to the pose by crossing the legs and interlocking one foot behind the other.
3. Standing Seal Pose
The standing seal pose stretches both the spine and legs, opening the shoulders. It also harmonises the connection between the heart and mind, improving mental function.
Begin this pose in a standing position, stepping your legs 3-4 feet apart. Inhale the arms behind you, interlacing the fingers together. Squeeze the shoulder blades together and lift the gaze upwards before folding forward at the hips, bringing your arms in front of you. Keep the legs and arms straight, holding the pose for 4-8 breaths. To release the pose, squeeze the shoulder blades together as you inhale back to an upright position. Exhale to release the arms.
4. Chair Pigeon Pose
Crossing our legs while seated, especially when done on one side more than the other, can create imbalances in the hips and lower spine. Bring balance back with Chair Pigeon.
While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position.
You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching sides.
5. Desk Chaturanga
Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax, while energizing the arms, which tend to go soft during the majority of the day. Get up out of your chair for this!
Rest your hands about shoulder-width distance from the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly places, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.
Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.
6. The Finger Lace
This stretch can help prevent Carpal Tunnel Syndrome, releases tension from the shoulders.
Plant your feet squarely on the ground and sit up straight in your chair. If your feet don’t touch, move to the edge of the chair until they do. As you extend your arms in front of you, interlace your fingers and turn your hands so that the backs face you. Stop when your arms are fully extended and hold for 30 seconds.
7. Seated Cow Pose
This pose stimulates the abdominal organs and helps to relieve lower back pain and sciatica.
Inhale, then on the exhale round your spine and drop your chin to your chest, letting the shoulder and head come forward.
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