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Why Do Chair Yoga?Įighty percent of Americans aren’t getting enough exercise. You already have the equipment in your home or office, so spending a few minutes a few times a day to engage in chair yoga can have enormous benefits for your health. It’s an inexpensive and easy way to tend to your body and mind. If this is you, you may want to consider chair yoga. But maybe you’re struggling to find the time when you hardly have a moment to yourself. You might have read about how vital self-care can be to combat stress and improve our mental and physical health. 5 minute break office yoga how to#And sometimes, we spend late nights fretting about a performance review or how to juggle work with family responsibilities. We spend a lot of time sitting and slouching at our desks, which can increase back and shoulder pain. Our work lives can wreak havoc on our health if we’re not careful. If you can, place your right fingers on your left palm, keeping palms straight in a single line with your nose.Do you find your shoulders ache at the end of the day? Or maybe you’re stressed out about meeting a deadline for a challenging project? The backs of your hands will be against each other. Tuck your left elbow into the crook of your right arm, and curl your forearms up into a 90-degree angle. If you can, place your left fingers on your right palm, keeping palms straight in a single line with your nose.īreathe deeply, completely filling and emptying your lungs. Tuck your right elbow into the crook of your left arm, and curl your forearms up into a 90-degree angle. ![]() Reach your arms out in front of you at shoulder level. Press the outside edges of your palms lightly into your back. Be sure your shoulders are straight, not rounded. Use one hand to help pull the other hand up further on your back, to a comfortable spot. Slide your palms back together in prayer position. Rotate your wrists and turn your fingertips in toward your spine until your fingertips are pointing up. Reach your arms around behind you and bring your palms together, fingertips pointing down. Focus on drawing your shoulder blades down.īreathe deeply, completely filling and emptying your lungs. Twist to the right, pressing your right hand against the back of the chair to deepen the stretch. With your left hand, take hold of your right knee or armrest.īreathe deeply, focusing on lengthening your spine. Move your arm to the back of the chair on the opposite side, taking hold of the chair back with your right hand. ![]() If you have an armrest on the side of your chair, bring your thighs as close to it as possible. Sit near the edge of the chair, but turn your thighs toward the right side of the chair so that you are sitting diagonally. Hold the pose for at least five more breaths and then release your hand and straighten your neck, gently massaging your neck and shoulders with your left hand. ![]() To create a deeper stretch, reach your right hand over your head and place it on the left side of your face. Take several breaths in and out, feeling the stretch on the left side of your neck. Hold your head directly over your spine, as if there is a string lifting the crown of your head up.ĭrop your right ear toward your right shoulder without lifting your right shoulder or turning your head. Sit upright without letting your back touch the back of the chair. Slowly release your hands and return them to your sides. Lean forward slightly, lifting your arms so that you feel the stretch in your chest.Įxhale and relax your shoulders away from your ears. Sit near the edge of your chair and interlace your fingers behind you, palms together and facing your back. Repeat five times and then relax your shoulders. Release them, slowly rolling your shoulders around and back, dropping them away from your ear. Lift both shoulders up to your ears and hold for a breath. Slowly roll your shoulder around and back, dropping it away from your ear.Ĭontinue these rolls three more times, alternating right and left. Slowly roll your shoulder around and back, dropping it away from your ear. Sitting upright, lift your right shoulder to your ear. 5 minute break office yoga series#Each pose takes fewer than two minutes to complete, and you can do the whole series in just 10 minutes-but I promise you’ll feel the effects long after.īreathe deeply throughout the poses because sending oxygen to your muscles allows them to relax. The poses also provide long-term benefits with regular practice. The following yoga exercises will help you relieve any tension you might feel after too many hours of poring over spreadsheets. Although concentrated work can be beneficial to our jobs, it can be taxing on our bodies. Many of us sit behind our desks and stare at computer screens for far too much of the day. 5 minute break office yoga full#Read the full article (with graphics) in the Harvard Business Review. ![]()
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