5 YOGA POSES TO SNEAK INTO YOUR WORKDAY

Whether you’re working from home or at the office, it’s important to take regular breaks from sitting to move your body and clear your head. In fact, in our recent Vari® Post-COVID Workspace Flexibility Survey, people told us that working from home has led to even more sitting time. 

Taking a walk or fitting in a workout is a great, but you don’t always have time for that. Simple stretches or yoga poses are a great option for those quick breaks between meetings or on busy days where you hardly have time to leave your desk. Here are 5 poses targeting different muscle groups that can be done almost anywhere:

Neck Rotation and Stretch (Neck and Top of Shoulders)

1. Start by turning your head to the right and then the left as far as you can.
2. Hold the rotation to each side for a few deep breaths, keeping shoulders down and jaw relaxed.
3. Then, bring your head back to center and tilt it, dropping your right ear as close to your right shoulder as possible.
4. At the same time, gently drop the left shoulder away from the left ear. For a deeper stretch, you can also flex the left hand and raise your left arm slightly.
5. Hold stretch for 5 deep, calm breaths and then repeat on the other side.

Eagle Arms (Shoulders and Upper Back)

1. Raise your arms in front of you at shoulder height with elbows bent at 90 degrees.
2. Cross arms with right elbow tucked into the left and either press backs of hands together or wrap hands to bring palms together.
3. Drop shoulders down and slightly lower chin.
4. Hold stretch for 5 deep, calm breaths
5. Repeat on the other side.

Standing Quad Stretch (Front of Thighs and Hip Flexors)

1. With feet hip-width apart, bend right knee and grasp right foot or ankle with right hand. (loop a band or towel around the right foot or ankle if you can’t reach with your hand)
2. Hang onto a desk or chair with your left hand if you need help with balance.
3. Gently pull the right heel toward the right glute, keeping the right knee pointing down instead of out to the side.
4. Hold for 5 deep, calm breaths while gently dropping tailbone down and lengthening lower back.
5. Repeat on other side.

Figure 4 Stretch (Hips and lower back)

1. Whether sitting or standing, bend the right knee and bring the right ankle across to the top of the left thigh above the knee.
2. If standing, hang onto a desk or chair for support and then bend the left knee deep enough to feel a stretch in the right hip.
3. If sitting, bend forward from the hips far enough to feel a stretch in the right hip and lower back. If you feel a stretch while sitting up straight, there’s no need to bend forward.
4. Hold for 5 deep, calm breaths while keeping neck and shoulders relaxed as you stretch.
5. Repeat on other side.

Forward Bend (Back, Glutes, Hamstrings)

1. Whether sitting or standing, extend right leg in front of you, keeping it as straight as possible, and rest right heel on a sturdy surface like a table, chair, or box.
2. If standing, hang onto a desk or chair with one or both hands for stability.
3. Bend forward – at the hip joint, not at the waist – and try to keep your back as straight as possible. If your hamstrings are tight, you may not need to bend much at all.
4. Hold the stretch for 5 deep, calm breaths and try to allow your hamstrings to release a tiny bit more with each breath.
5. Repeat on the other side.

By doing all 5 each workday, you can target some of the most important muscle groups that office workers need to stretch, and give yourself a quiet moment of meditation at the same time. Pair these daily moves with plenty of water and exposure to natural light, and you have a recipe for workday health and happiness.