Yoga for the Office

Do you spend most of the day at a computer or desk? According to the CDC, one in four Americans spend over eight hours a day seated. Whether we are seated in the car, desk, or in our living room - most of us ae also slouching and causing back aches or other potential problems by staying seated most of our day. For the next week, I'll show you some stretches to incorporate right into your everyday life, without leaving your workstation, to help improve posture and strength. First things first, let's make sure to sit ergonomically. The Mayo Clinic suggests for the feet to be flat on the ground, directly under the knees. The knees should also be level with the hips, so a 90 degree angle forms at the knee. The computer, if you use one, should be level with your eyes. Once your chair is set up, you might already notice a change in posture. Now we can get started!

Cat and cow is a great stretch to do any time. Did you know that you can do this seated? Inhale and send the heart forward and the gaze lifts, exhale and round your back and the gaze lowers.

Figure 4 is also great seated. Cross the right ankle over the left knee - resting on the thigh. Turn it into a twist by reaching for the front shin and opening up the upper body to the left. Untwist and switch sides.

Eagle pose is a great stretch to the shoulders. Cross the right leg over the left. Right arm swoops under the left and wrap the arms together. Send the elbows away from the chest. Open through the back and shoulders. Untwist and sit up tall, switch sides.

Use your chair in a different way! Place your hands on the back of the chair and lengthen your back. Walk the feet into alignment, a 90degree angle, bend the knees if you like. This stretches the back and shoulders and allows you to find some relief in the pressure on the spine.

Take dancer pose to the chair, using the stability of your seat to your advantage. Lift the right foot and send it under the chair. Palm faces out to grip the inside of the foot. If you sit slightly forward on the seat, you can increase the sensation to the hips flexors.

Dancing warrior is a great flow to increase stability and open the side body. This flow has the same advantages seated. Sit forward on your chair, one knee is bent and one is extended to the side. Start with the arms extended opposite of one another in Warrior 2. Flip your palm and reverse warrior by lifting the gaze and reaching the arm up toward the ceiling. Take a breath in, exhale to warrior 2. On the next exhale, place the forearm to knee, back arm lifts to the ceiling. Breath in on side angle, exhale and lift to warrior 2. Repeat and then switch sides.

Now that the shoulders are open, we can take a fairly intense stretch. The right arm lifts up, bend the elbow and place the hand behind the head. The left arm reaches behind the back and up toward the opposite hand. Of they don't reach, grab a tie or belt or strap to make a connection. Once you find it, make sure the top elbow stays up and away from your field of vision. Hinge at the waist to add a fold. Take the second side and know that most people have one side that is different with this pose, it's totally normal! Thank you for sharing with me this week. I hope you were able to find something to use in your practice! As always, be safe and listen to your body. Namaste.