With the technological advancements happening around the world, more and more people are getting engaged in desk jobs. When you sit for a prolonged time, the risk of numerous health issues like obesity and other conditions like high blood pressure, high blood sugar, and unhealthy cholesterol levels increases. This is where Yoga at desk may come to your rescue. The article talks about the various yoga stretches that you can practice even at your office desk.
Why are Yoga stretches at the desk important?
SITTING IS THE NEW SMOKING. Yes, you read it right. Prolonged sitting is an invitation to cardiovascular diseases. Researchers, in various studies, have found that those who sit for more than eight hours a day with no physical activity have a risk of dying similar to that posed by obesity and smoking. However, people who sit for more than eight hours a day but have a workout routine of at least 60 minutes counteract the effects of prolonged sitting.
The point is, if sitting is smoking, then movement is the medicine. With the Yoga Stretches mentioned in the article, the risk associated with prolonged sitting is eliminated.
Benefits of doing Yoga at desk:
- Prolonged sitting causes stiffness in the body muscles. Yoga stretches help to reduce stiffness in the neck, shoulders, and back.
- Reduces stress aroused during work hours on both the physical and mental levels.
- Yoga stretches boost energy levels, as well as help in uplifting the mood.
- Improves focus and concentration, and so overall productivity increases.
Some of the best Yoga Stretches to practice at your desk:
1. Seated Crescent Moon Pose
- Sit in the chair with your spine erect. Make sure that your feet are resting on the floor firmly.
- While inhaling, stretch your hands over your head with both palms joining each other. Try to touch the ears with the biceps.
- With exhalation, bend your torso to either side. Try to stay in the pose for at least 3-4 breaths.
- Now, with inhalation, come up and again with exhalation, bend to the opposite side. Stay here also for 3-4 breaths and come up with inhalation.
- Take your hands down slowly while exhaling and relax.
Benefits of Seated Crescent Moon Pose:
This balancing pose stretches the arms, armpits, shoulders, neck, intercostal muscles, abdomen, psoas muscles, quadriceps, shin muscles, and pelvic muscles.
2. Neck Exercises:
3. Hands stretching:
- Sit on the chair with your spine erect.
- While inhaling, stretch your hands up with stretched palms as shown in the picture.
- Exhale and rotate your palms inwards and outwards for 3-4 times.
- Now inhale and take your hands down slowly with exhalation.
Benefits of stretching hands:
This exercise reduces tension in the shoulders. Sometimes you may hear a cracking sound from the shoulder joints; it is an indication of air bubbles getting removed from the joints.
4. Chair Pigeon:
- Sit comfortably.
- Inhale and raise the right leg, holding it carefully with your hands, and place it over the left thigh, sitting comfortably.
- Grab the right foot with the left hand and place the right hand on the right knee.
- Now exhale and bend forward as much as possible. Try to stay in the pose for at least 3-4 breaths.
- Inhale and come back up. Now do the same with the opposite leg.
Benefits of Chair Pigeon:
This pose stretches your hip flexors and lower back, which are commonly tight due to prolonged sitting.
5. Wrist Stretches:
A) Standing wrist stretch:
- Stand near the table or desk.
- Twist both wrists in an outward direction and place them on the edge of the table. Fingers should be directed towards you.
- Now inhale and put a gentle pressure on the wrists using your body weight.
- Exhale and relax.
B) Sitting wrist stretch:
- Extend the right hand in front of you.
- Grab the right palm with the left hand and gently bend the wrist back and forth.
- Now do the same with opposite hand.
Benefits of Wrist Stretching:
Stretching and exercising the wrist muscles will keep the wrists flexible and strong, and help you avoid stress injuries.
6. Seated Spinal Twist:
- Sit comfortably in the chair. (If possible, use a chair with armrests)
- Inhale, lift the right leg, and place the right thigh on the left thigh, and exhale.
- Again, inhale and while exhaling twist the upper body to the right side. Here you can grab the armrest or chair to twist more.
- Try to stay in the pose for at least 3-4 breaths.
- While inhaling, come back to the center, put your leg down, exhale, and relax.
- Now do the same on the opposite side.
Benefits of Spinal Twists:
They stretch and strengthen the muscles and connective tissues around the spine, improving the range of motion in the back. Regular practice of seated twists can reduce the risk of back pain, improve posture, and prevent injuries.
7. Seated Cat-Cow Stretch:
- Sit in a sturdy chair, feet flat on the ground. Sit toward the middle of the chair.
- Place your hands on your thighs.
- Inhale and arch the back, opening the chest and lifting the chin slightly.
- Exhale and round the back, drawing the chin toward the chest.
- Repeat slowly.
Benefits of Cat Cow Pose:
This exercise stretches the spine. It also opens the chest and lungs. So the breathing gets better and you feel calmer in the mind.
Conclusion:
Integrating simple yoga stretches into your daily routine at the desk can have a transformative impact on your physical health, mental well-being, and overall productivity. These effective stretches offer relief from the sedentary nature of desk work, helping to alleviate muscle tension, improve posture, and boost energy levels. By taking a few moments throughout the day to stretch and breathe mindfully, you can promote a sense of balance and vitality. If your schedule doesn’t permit you to have a daily yoga routine, Micro-exercises may come to your rescue. They help in keeping all your joints and muscles functioning, enough to counter the effects of prolonged sitting.