Yoga at your desk can improve concentration and reduce back pain
Sitting all day long at your desk can be exhausting. Prolonged sitting can lead to tight muscles while looking at your computer screen for hours can cause a stiff neck and shoulders. This tightness can lead to headaches, eye strain, and back pain.
We all know the importance of getting up to walk around throughout the day, but sometimes it’s not enough. Sometimes, you need a bit of extra TLC for your body.
Most businesses don’t provide a gym or weekly yoga classes for their employees, so that’s where chair yoga comes in. You might be thinking that there’s no way chair yoga is a thing or, if it is, no way that it works, but just try it for a week and see how you feel.
Sit on the edge of your seat and breathe
By sitting on the very front of your chair, you’re giving your body room to move. For chair yoga, that’s pretty important. You don’t need much more room than this, but make sure you have some clear space in front of you.
Gently place your hands on your knees and sit up straight, tucking your chin slightly down to your chest, so the crown of your head reaches up to the sky. Take a deep breath in, hold it for a beat, and slowly release it.
The simple act of focusing on your breath increases oxygen to your brain and will lead to more mental clarity. It’s almost like a cup of coffee.
Reach to the sky!
Now that you’re in the zone stretch both your arms up into the air. You should start to feel a stretch through your back and sides. Roll your shoulders back and down, so they’re not bunched up around your ears.
Take a deep breath in and, as you exhale, bend to the left, keeping your arms overhead. Hold for as long as feels good, breathing normally. With another deep breath in, return to upright and repeat on the other side.
This stretch helps to relieve tension in your shoulders and neck while giving you a boost of energy and getting your blood flowing.
Your hips don’t lie
This is where you’ll need a bit of space in front of you. Still on the edge of your seat, sitting with both feet flat on the floor, take a deep breath.
Bring your right leg up and rest your ankle on top of your left leg. You should start to feel a bit of a stretch in your right hip joint. If this is enough for you, stay here.
If you’re ready for more, reach your hands up overhead, stretching through your sides. Inhale, and on your next exhale, bend forward as far as you are able. The stretch in your right hip will intensify, so don’t push it too far, just do what feels right for you. If this doesn’t feel like a deep enough stretch, keep bending to rest your torso on top of your legs and drop your head.
Breathe normally, each breath in will stretch through your right hip. Slowly return to an upright position and release your foot to the floor. Repeat on the left side.
When we sit for long periods of time, our hip flexors tighten and can lead to pain and difficulty walking. Releasing our hip joints in this way will help prevent this.
Place your right hand on your left knee or thigh and start twisting at the waist, to the left. You can rest your left hand on your chair’s armrest, seat back, or just on the seat behind you to steady your movement and help you get deeper into this stretch.
When you’re ready, turn your head to the left and look back, this will increase the stretch. It’s important not to crank your body into this movement and don’t go further than is comfortable. Hold this stretch and breathe deeply for a few moments.
Slowly return to your starting position and repeat on the right side.
Twists are the perfect after lunch boost. They aid in digestion, so you shouldn’t feel the afternoon slump too much, and they also help to relieve back tension and pain.
This simple yoga routine isn’t very intense, but the benefits are numerous. You’ll find your concentration improved, back and spine feeling better, and a reduction to tight neck and shoulders. Consider pairing a regular exercise routine with healthy meals from Fit2Go. After all, 80 percent of weight loss happens in the kitchen.
Fit2Go provides healthy meals that can help you by prepping meals for you! Our meals are healthy, balanced, and pack a nutritional punch to compliment your routine. Have a look at our different menus to see if they fit for you.