A stiff neck, aching shoulders, and a sore lower back – 8+ hours in the office can do more harm than good! Well, we can’t tell you to stop working but we can advise you to steal a few moments from an action-packed day to do some on-the-spot Yoga poses that can help relieve the discomfort, boost your energy and clear your mind.
So, are you ready to get started?
(Read more on 4 Key Yoga Asanas for People Over 50)
This is the same traditional Tadasana that you can perform in the seated position. Raise your arms above your head keeping them close to the ears. Ensure that your elbows are straight and spread your fingers wide (drawing your thumb towards the back of your head). While doing this asana, breathe 3-5 counts. This asana relaxes the muscles of the arms and shoulders which generally get strained after sitting long hours in front of the laptop. While this pose is exceptionally useful in the sitting position, no harm in performing the same in the standing position too, that is if you get a chance!
Desk Plank Pose
Place your hands at a shoulder-width distance on a desk’s edge. Move your feet behind until they are directly under your hips and can create slight traction on your lower spine. Hold this position for 5 to 7 breathing counts and till all the stiffness from the lower back vanishes. You can also do a slight variation of this pose by bending forward to create a minor strain on your forearms.
Wrist and Finger Stretches
This set of exercise is by far the easiest to do! All you need to do is extend your arms forward, make a fist, and draw 5 to 10 circles in the clockwise and anti-clockwise direction. You can also stretch each arm out, bend, and twist your wrist inward and outward, while you counter stretch with the other hand. Repeat these stretches every 2 to 3 hours to ease up the tension built up in the muscles and tendons of the fingers, hands, and wrists.
Chair Pigeon Pose
Crossing your legs and sitting for a long duration creates an imbalance in the hips and lower spine. You can regain the balance back by doing the Chair Pigeon pose. While you are seated on your chair, bring your right ankle to rest on your left thigh. Hold this pose for 3 to 5 breaths, ensuring that the knee and ankle of the raised leg are in a straight line as far as possible. To intensify things a bit, you may also bend forward and don’t forget to repeat the same pose with the other leg too.
No Yoga session is complete without the very relaxing Savasana. After a hard day of work, spare a few moments to sit with your eyes closed and hands relaxed on your lap. The seated Savasana relaxes your mind and body and helps you absorb all the positive effects of this beautiful asana.