Let’s face it—today we live busy lives, and sometimes it can be difficult to really take care of ourselves. As a consequence, we may feel under pressure and anxious, we may have sleeping problems as well as backaches due to long hours sitting at a desk. So what’s the solution? Yoga poses adapted for use when you’re sitting at your desk in the office or even in your car. Here are four easy yoga poses to help you stretch and improve your posture while you’re sitting at your desk.
Practice each yoga pose for a couple of breaths before continuing with the next one. Try to practice this series of poses a couple of times per week.
1) ADRENAL RELEASE: Put your hands on your mid back, fingers facing down. Try to align your hands with your kidneys. Inhale, visualizing the breath going down toward your hands. Exhale, gently pressing the heels of the hands into the back. Breathe. To take it a bit further, inhale counting to five. Exhale, counting to five. Repeat for 30-60 seconds.
2) DESK GARLAND: Slide to the edge of your seat. Put your feet on the ground touching each other. Drop your knees out to the sides. Inhale, sit up tall. Exhale, folding in between your legs and let your head hang. Breathe here as long as possible.
3) BACK RELIEF LIFTS: Slide to the edge of your seat. Put your hands on the seat by your hips or on the armrests. Inhale, lifting your butt up and pressing down into your hands, releasing the muscle and tension from the lower back. Stay there for a few breaths, as long as it feels comfortable, and repeat frequently.
4) ENERGY BREATH: Raise your arms straight up and open them into a V. Inhale as deeply as it feels comfortable. Begin short, sharp breaths out of the nose, where the inhale is just a reaction to the exhale, as the diaphragm pumps on the abdominal wall. This should feel somewhere between sneezing and blowing your nose. Repeat these for 60 seconds, energizing your body with each pump.