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Desk yoga does more than provide physical relief as a benefit. Recent research in the realm of occupational health has elucidated a whole host of benefits that can be derived from adding mindful movement to your workday.
The key to getting the most out of desk yoga is being consistent. It is advisable to include these stretches once or twice in the workday. Use your phone or computer to remind you every hour or so, and then practice yoga for a few minutes. Even if you just start slow with 1 or 2 poses, that will begin to help – as your body makes slight improvements and gets stronger/de-strengthens (if needed) over time.
Again, this is not about perfect form or pushing yourself to the point of uncomfortable. Instead, try and move with intent, listen to your body. Most important is to get a few minutes of easy stretching in whenever you can – this little focus lasts for hours.
Start by sitting comfortably in your chair with both feet on the floor. Put your right hand on the chair just outside of your left thigh and grasp the back with your left. Spin your upper body around to the left, using the other hand. Remain here for 5 to 10 breaths, lift back through the center, and switch sides. This twist releases the spine tension and stimulates digestion.
Sit up tall and ground your feet. Tilt your right ear towards the floor, and apply gentle pressure with your right hand to the left side of your head. If you feel the stretch along the left side of your neck, hold for 15-30 seconds. Gently release and come back to the other side. This is particularly beneficial to the neck, upper back, and shoulder area; which we usually have tension there from using computers.
Straighten your right arm straight in front of you, palm facing the floor Reach across with one hand and pull the opposite fingers toward you. Keep the tension for 15-30 seconds, wait as long as you can feel your wrist and forearm stretch. So turn the palm of your right hand up and downward pressure on the top fingers light gentle left. Continue to a 15-30 sec hold. Repeat with the left arm. This is an important exercise for anyone who spends hours on typing or mouse operations.
Take your chair back from the desk Sit on the edge of your seat, with both feet flat. Fold forward from your hips, allowing the upper body to rest on top of your thighs. Hang your arms down towards the ground, or if you can to try grab your ankles Catch that daily five to ten-deep breath stretch for all the sides of your spine and the backs of your legs. This cognate pose helps relax lower back muscle tension and ease the overall physique.
The physical risks of desk yoga make it only a starting place, but that does not mean you should disregard the practice as part of your overall approach to workplace wellness. Employers and employees (in your home office environment) should consider further initiatives that support health at work.
Ready to dive deeper into the world of workplace wellness? Visit our blog for more tips on creating a healthy, balanced work-from-home environment.
Sure, you can feel the physical perks of desk yoga but what about the mental and emotional advantages? Every pose provides a mindful moment to be fully in the present. Move slowly and mindfully through the poses concentrating on your breath, and body awareness. It can help to reduce stress, increase focus, and enhance your overall well-being.
Desk Yoga is more complete workplace wellness which, by including physical movement and mindful awareness can be a key pillar of your workday.
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As we adapt to the changing world around remote work, taking care of our mental and physical health is more important than ever! Desk yoga is a simple method to consciously disrupt the little death of our digital lives – simply living well on screens instead we collapsing in backache after hours at Information Glut Station. By making use of these practices in our everyday lives we are not only able to reduce the immediate stress but facilitate a more holistic and enduring model of well-being. Boost your career by nurturing your well-being! Explore holistic methods for Workplace Wellness that can lead to lasting success. Learn more about how to turn your Boardroom into a Zen Room.
