Yoga for Office Workers
Stretches and Poses to Relieve Desk Job Stress
Reading time: 4 minutes
Despite all the advances in the modern workplace and the availability of multiple new opportunities, the traditional desk job poses many of the same risks for our health as it did fifty years ago. Sitting at a desk for numerous hours will always bring about some level of back and neck tension. In turn, this can cause anxiety, back pain, neck stiffness, and other symptoms.
Fortunately, there are many things you can do to reduce the stress and strain that comes with a sedentary office job. Massage therapy is probably the most commonly recommended of the lot. The sheer number of sponsored massage therapist job options available online bears witness to the fact that people need their services. However, while massages appear to be an option, they are not always accessible, because of time and money constraints. This is where yoga comes in to sweep away the tension and give the mind and body a chance to recover.
Most familiar for its effectiveness in reducing stress and enhancing the quality of life, yoga is an ancient practice that incorporates elements such as focusing on your breath, specific poses, and stretches. The best part is that it is absolutely free, can be done in any workplace, and does not consume much of your time. Here are a few of the most popular yoga positions and stretches that you can use in your daily office routine to relieve desk job stress:
1. Stretching your wrists and fingers
Swing your right arm forward, with your palm facing upward. Using your left hand, gradually flex your fingers back and at the same time stretch your forearm and wrist. Take a couple of breaks between sets and then switch to the other arm. You can also link your fingers for hand stretches and you can hold your hands above your head to stretch the whole upper part of your body.
2. Paschimottanasana – the ”Seated Forward Bend”
Start by sitting with your legs extended out in front of you. Point your toes and push your heels in the opposite direction. Take a deep breath and maintain good posture. Breathe out and bend at your hips to lean forward. Extend your spine instead of hunching your back. Stretch comfortably by walking your hands forward as far as your back and hamstrings will allow. If you are able to touch your feet, gently place your hands on the sides. Maintain a flexed position with your feet while keeping your knees and toes directed upwards. During each breath in, raise and elongate your chest slightly; with each breath out, relax more deeply into the forward bend. If your hands are placed on your feet, allow your elbows to bend outward.
3. Marjaryasana-Bitilasana – the ”Cat-Cow Stretch”
Sit on the front edge of your chair, put your feet apart at shoulder width, and place your hands on your knees. When breathing in, arch your back and look up while your stomach lowers – this is the Cow pose. When breathing out, arch your back and pull your chin down to your chest – the Cat Pose. Repeat these actions 5 to 10 times, make sure that on each repetition your breaths are synchronised with these movements.
4. Ardha Matsyendrasana – the ”Seated Spinal Twist”
Sit down on the floor. Extend your legs in front of you. Curve your right leg at the knee. Position your right foot near your buttocks, touching the inner side of your left thigh. Raise your knee to bend your left leg. Position your left foot on the floor next to your right knee, keeping it flat. Extend your right hand backward and lay your palm flat on the floor behind you. Lift your left arm above your head. Wrap it around your right knee and hold onto your right ankle. Keep the position for 30 seconds, ensuring you breathe steadily. Do the same pose on the opposite side.
5. Uttanasana – the ”Standing Forward Bend”
Stand with your feet parallel and slightly separated. Inhale and lift your arms overhead. On your exhalation, take your arms out to either side and tilt your pelvis forward to rotate into a forward fold, while keeping a flat back for as long as possible. When your pelvis has reached its full forward rotation, you can round your spine. Let your head hang heavy and look at your legs. When preparing to step back, bend your knees to bring your palms on the floor with your fingertips in line with your toes.
Om Magazine
First published in November 2009, OM Yoga magazine has become the most popular yoga title in the UK. Available from all major supermarkets, independents and newsstands across the UK. Also available on all digital platforms.
