In need of a stretch but don’t want to draw too much attention to yourself at your desk?
Try these 5 simple yoga stretches:
1. Seated Childs Pose
Make sure both feet are flat on the floor hip width apart and sit tall & straight with the spine. Tuck chin, roll down vertebrae placing forearms on thighs and forehead on arms. To go deeper place hands towards the floor either side of your legs and rest forehead on knees.
Inhale letting your belly rise and exhale releasing tension. Continue for 5 breaths.
Benefits: To relax the nervous system and release any tension in the lower back and neck.
2. Seated Spinal Twist
Place feet flat on floor hip width apart and sit tall. Inhale first, as you exhale rotate torso to the right side turning head with your body to look over the right shoulder. Place hands on the side of the chair. Continue your inhale and exhale up to 5 breaths. Release neck first then come back to centre. Repeat to the left.
Benefits: To massage internal organs along with stretching ribs and torso.
(Note: Do not twist if you are pregnant)
3. Shoulder Rolls
Sit tall with a straight spine, feet flat and hip width apart on the floor. Inhale to begin lifting your shoulders simultaneously to your ears. As you exhale, roll shoulders down and back. Continue this movement for 5 breaths.
Benefits: To link your breath to movement to form a concentration. This pose also softens shoulder muscles to release neck and upper back tension.
4. Chest/Shoulder Opener
Sit on the front edge of a chair with feet firm on the floor and hip width apart. Interlace fingers behind your back with your palms facing each other. Inhale first and as you exhale move your torso forward over your thighs lifting your clasped hands toward the ceiling. Release the neck and stay for 5 breaths.
Benefits: To release tightness in the middle of your back and open your heart naturally releasing tension in the chest and stimulating the immune system.
Sit on the front edge of the chair with feet firm on the floor and hip width apart. Stack ankles under your knees being careful not to let the knee go forward over the ankle. Cross right ankle over your left ankle with right foot on the floor and allow right knee and hip to fall open to the right. For a stronger stretch, place right ankle on left knee instead of the left ankle in the shape of the number 4. Sit tall whatever level you’re doing and inhale. On your exhale slightly move your heart and chest forward toward your knees. Hold for 5 breaths. Repeat other side.
Benefits: To open hip flexes and align shoulders.
Try and do the above 5 poses daily when if the office. Alternatively, if you have a lunch break organise corporate yoga with a group of works friends or your team.
Exercise in companies in general is on the rise to create work/life balance positivity within businesses. This allows employees to focus and direct energy in the right place, making the business more efficient with an increased energy and overall calmer work environment.