The following yoga tips can help you reenergize, refocus, and realign—right from your desk.
1. Take a deep breath. Your breath is a relaxation tool that never leaves you. You can access it at work, while you're running errands, or whenever you feel stressed. Why not try it now? Close your eyes and observe as you take 10 slow, deep breaths in and out through the nostrils. When you're done you'll feel calmer, more centered, and more focused.
2. Release tension. When you feel your
shoulders creeping up toward your ears, it's the perfect time
to incorporate this simple movement into your day. Sitting upright,
inhale as you lift your right shoulder to your ear. Exhale as you
slowly roll your shoulder around and back, dropping it away from
your ear. Continue these shoulder rolls three more times
alternating right and left. Now, inhale as you lift both shoulders
up to the ears. Exhale as you release them. Repeat five times and
then let the shoulders relax
completely.
3. Wring out stress. Twists are the
antidote to sitting for long periods of time. After twisting, you
will feel the release of all the muscles in your back (particularly
in the middle back) that have been locked into position from
sitting a long time. Sit toward the front of a chair, then swivel
your thighs toward the right. If you have an arm rest on the side
of the chair, bring your thighs as close to it as possible. Inhale
and lift your right arm up to the ceiling. With an exhalation, move
your arm to the back of the chair on the opposite side, taking hold
of the chair back. Bring the left hand to the right knee or chair
handle. Inhale and lengthen your spine. Exhale and twist to the
right, pressing your right hand against the back of the chair to
deepen the twist. Consciously relax the muscles in your back and
gently twist a little farther. Stay in the pose for 10 to 15
breaths. Return to your center with an exhalation and repeat on the
opposite side.
4. Decompress at your desk. Have you ever noticed that at the end of the day you feel shorter than you did at the start? This is in part because the disks between our vertebrae decompress during the course of the day, which literally shortens our spine. When we rest and remove the pressure of gravity from the spine, the disks expand again and our spine lengthens.However, you don’t have to wait for a full night’s rest to regain length in your spine. In fact, here’s an exercise you can do right at your desk: Sit near the edge of your chair. Curl the left leg underneath you, so your left foot is under your buttocks. Stretch your right leg straight out, with the heel touching the floor. Flex your right foot. Bend forward, holding your thigh or calf with both hands. As you gently pull the center of your chest toward your foot and lengthen your spine, let your head relax to your knee. Hold for five to ten breaths and then switch sides. When you emerge, you’ll feel taller and ready to tackle the rest of your day!
5. Take a meditation break. Why not take a
meditation break
right now, wherever you're sitting? You don't need to do
anything special to set the stage for your five-minute
vacation—just sit comfortably and move your focus inward.
For more stress relief visit yogajournal.com.
