Many people claim that they don't have time for yoga, even though they know that it will help their body and mind feel better. Luckily, yoga is very adaptable. There are many poses that can be done while sitting to stretch out the neck, shoulders and back so that your computer doesn't have to be your body's enemy.
As the saying goes, "An ounce of prevention is worth a pound of cure." Proper posture is essential to minimizing the effects of desk work on your body. Ideally your computer station should be set up with your screen at eye level and your keyboard at or slightly below elbow level. Your chair should encourage you to sit vertically, on your sit bones, with your feet comfortably on the floor, placing your knees slightly lower than your hips. Taking short breaks every hour can help you reconnect with your vertical posture while still allowing you to get work done. Those little breaks are a great time for some Office Yoga!
1. Half neck rolls: These are great for relieving neck and upper back tension that is common with
- Variation #1: While your head is to the right side, on an exhale, rotate your chin toward your right collar bone and then on your next exhale, up toward the ceiling. You can hold each position for about 3 breaths as well. Repeat to the left.
- Variation #2: Before starting the half neck rolls, cross your right arm over your left arm as close to the elbows as you can get. Try to reach each hand to the opposite shoulder (right hand to left shoulder, left hand to right shoulder). Make sure to press your shoulders downward. Then do the half neck rolls as described above. Then cross your left arm over your right arm as close to the elbows as possible, grabbing your opposite shoulders and repeat the half neck rolls.
General Guidelines: Choose a different variation each time you stretch to change up the movements you offer your body. Be gentle with yourself. This should feel good, not strained. If your neck muscles start to feel strained, stop and do less the next time. Listen to your body, it will tell you when you've had enough.
2. Seated Twist: This pose can relieve your lower back tension. Sit toward the front of your chair so that your feet can be comfortably on the floor. Keeping your spine straight and vertical, turn your rib cage to the right so that your left ribs are moving forward and your right ribs are moving backward; your pelvis should stay facing forward. Gently turn your face and gaze to the right, keeping your head vertical as well. Feel free to rest your left arm on your right side arm-rest, if your chair has one. If not, you can rest your left hand on your right knee. Hold for 3-5 breaths, then repeat to the left.
General Guidelines: Make sure you are not pushing or forcing yourself into the twist using your arms, the movement comes from the core of your body (obliques, quadratus lumborum). This ensures safe twisting. If you have moderate to severe scoliosis or any disc problems, consult your doctor before twisting.
3. Hamstring Stretch: One problem with sitting for long periods is that your hamstrings (muscles behind your thighs) are in a constant state of contraction. Tight hamstrings can lead to lower back problems (read Common Causes of Lower Back Pain and their Yoga Solutions). By working to release the hamstrings it can relieve the tension in your lower back. Sit toward the front of your chair with your left foot flat on the floor. Extend your right leg forward with the heel resting on the floor (feel free to take your shoes off for this one if you like). Sitting vertically might already create a stretch in your right leg. If so, just stay and breathe, 3-5 breaths. If you don't yet feel a stretch, keeping your spine straight, tip your pelvis forward so that your navel is moving closer to your lap. Move until you feel a stretch then stay 3-5 breaths and repeat on the other side.
General Guidelines: Make sure you are not rounding your spine, the stretch comes from the movement of the pelvis, not from your head dropping forward. When you round your spine, you lose the connection to your hamstrings and you are only stretching your lower back.
4. Seated Pigeon pose: Sit with your left foot flat on the floor and cross your right ankle over your left knee. If you can't get the ankle on the knee, straighten your left leg until you can, then work toward bringing the left foot closer to you until the foot is under the knee (it may not get there right away). Sit up as straight as possible while letting your right knee drop toward the floor. If you are already feeling a stretch in the right hip/glutes, stay just as you are and take 3-5 slow breaths. If you are not yet feeling a stretch, keeping your spine straight, tip your pelvis forward, reaching your navel toward your right shin. Stop when if feels like a significant enough stretch. Hold 3-5 slow breaths then repeat to the other side.
5. Upper back bend/chest opener: Make sure you are sitting in a
- Variation #1: Sit toward the front of your chair and interlace your fingers behind your lower back. Try to bring your palms together so they touch (you might need to bend your elbows). As you inhale, squeeze your shoulder blades together and imagine that your collar bones are spreading apart. As you exhale reach your knuckles away from your hips. Stay 3-5 breaths, then repeat with the other set of fingers on top (if your left thumb is on top, shift all of your fingers over by one until your right thumb is on top). Variation #1a: If you can't bring your hands together, grab either side of your chair back and press your chest forward while squeezing your shoulder blades together.
- Variation #2: Start with Variation # 1. Inhale, then as you exhale, fold forward over your lap, reaching your knuckles toward the ceiling. This will stretch the chest, shoulders and lower back. Hold 3-5 breaths, then repeat with the other fingers on top. Variation #2a: If you were grabbing the back of your chair, slide your hands down to the arms as you fold forward, still moving your shoulder blades toward each other.
General Guidelines: Make sure not to let your wrists pop outward. Try to make a combined fist with your two hands. Squeeze from your Rhomboids (muscles between your shoulder blades) to get the most stretch and opening in your chest and shoulders.
Once you've finished your Office yoga practice, end with sitting upright in your chair, feet planted on the floor and close your eyes. Place your hands on your lower abdomen and take 5 slow belly breaths, expanding the belly as you inhale and letting it gently contract as you exhale. Breathe slowly and evenly, in and out. Open your eyes and go back to work feeling more energized and relaxed.
Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she discovered Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.
In addition to being the Co-Director of Yoga and teaching yoga classes at Lumina Mind Body Studios, Janine is also a Licensed Acupuncturist and Chinese Herbalist who practices at Integrative Therapeutics in Natick, MA.