Need some gentle yoga exercises that you can incorporate into your work day? Extended periods of sitting seem to be a normal occurrence for many of us in our demanding society. Even if you have good posture or the best ergonomic chair, your body will need a break to release muscle tension, stress, and stagnation in the joints. Fortunately, it’s fairly easy to modify some yoga poses for the office, allowing you to reap the benefits of yoga without ever leaving your chair. In fact, if you or someone you know could benefit from yoga but would perhaps like to try to chair poses first, suggest the below.
1. Bring Awareness to your Breath – To begin, sit at the front edge of your chair so that your ears, shoulders, and hips are stacked or aligned. Adjust the height of your chair so that your knees are even with the hip joints and your feet rest on the floor directly under your knees. If your chair is not adjustable, ask for one or find a stool or some magazines/books to bring your feet at least 90 degrees from your hips. Close your eyes and focus on establishing smooth, even breathing; feel the upper abdomen and lower ribs expand with each inhale and fall with each exhale. After one minute, move on to the gentle stretches below, starting each exercise from this basic seated posture.
2. Shoulder Rolls – On an inhale, draw the shoulders up toward your ears and then retract them back; down and forward on the exhale. Repeat four more times, then reverse the direction. Try to do as many repetitions in one direction as the other, creating balance in the body. This exercise increases mobility in the shoulder joints and opens the chest. If you feel a few ‘snap-crackle-pops’, that’s okay so long as you don’t feel discomfort or pain.
4. Eagle Pose (Arms) – Stretch your arms straight forward, parallel to the floor, and spread your scapulas wide across the back of your torso. Cross the arms in front of your torso so that the right arm is above the left, and then bend your elbows. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. Touch backs of hands or (optional) begin to turn wrists so palms face each other. Hold and/or lift and lower creating a gentle stretch throughout the spine. Repeat on opposite side.
5. Seated Twist – On an inhale, reach arms overhead and elongate the spine. On the exhale, begin to twist to your right. Place both hands on the right arm-rest for support; if you’re sitting in an armless chair, rest your right hand on the seat just behind your pelvis and your left hand on your right thigh. Allow the breath to guide you deeper into the pose by lengthening the spine with each inhale, and squeezing the belly in while deepening the twist with each exhale. Twists should take place through the thoracic region or middle of the spine to alleviate pressure on the low back. Hold for 30 to 60 seconds, then switch sides.
6. Modified Pigeon Pose – Place your outer left ankle on your right thigh. With your right hand resting on your left ankle and your left hand on your left knee, exhale and bend forward from the hip joints. Be sure to hinge at the hips and lead with the heart. Avoid rounding shoulders and maintain posture as best as you’re able. The moment you feel rounding in the shoulders during forward bending poses, that’s it! Just rest, breathe and don’t continue to stretch until you are able to do so leading with the heart center. Keep the spine straight as you fold forward. Hold for 30 to 60 seconds, then change sides.
7. Wide-Legged Forward Bend – Separate your knees and feet slightly wider than hip distance and place your hands on your thighs. You can this on a chair as well keeping a nice gentle bend in the knees. Exhale and fold forward from the hips, keeping the spine straight. Hold for a few breaths, then slide your hands down your legs, allowing the spine to elongate but remaining mindful by leading with the heart center, shoulders back and down. (Be careful if your chair is on wheels!) Breathe into the hip joints and enjoy the length and space you’re creating within the spine. For a deeper stretch, release your hands to the floor between your feet. Hold for 30 to 60 seconds, then slowly come back up, using your leg and abdominal muscles for support. In general, to ease lower back strain, practice all stretches and yoga poses with a gentle bend in the knee.
8.Downward Facing Dog using a Chair – Step behind your chair (preferably without wheels) or step in front of desk top or counter if approximately hip height. Place hands shoulder width apart and grip the chair back, desk or counter. Step back with both feet, hip distance apart stacking hips over knees, knees over heels. With a soft bend in the knees, lower the upper body until the head is between the arms. Keeping knees soft inhale and elongate the spine, on the exhale lower and expand to deepen the stretch in the back and hamstrings. Hold for 30 to 60 seconds, deeply bend the knees and upright the body. To feel more sensation, widen the distance between the chair and toes. For less sensation, put a deeper bend in the knees and stand closer to your chair back.
