People who spend many hours a day sitting down because of their jobs are in danger of suffering serious health, bone and posture problems due to inactivity. In fact, sitting in front of a computer can be considered the modern occupational hazard.
Even if you have good posture habits and use an ergonomic seat with appropriate back support, your body will demand a break once in a while to get rid of the tension and stress in the muscles and the joints caused by inactivity. Fortunately, there are some yoga postures that can be easily adapted and performed while sitting down at your desk. These don’t demand more than five minutes, letting you enjoy the benefits of hatha yoga without leaving the office, at the same time revitalizing your whole organism:
1. Awareness of breath
Sit on the front edge of your chair, making sure that your ears, shoulders and hips are aligned and that the chair’s height allows your knees to be in line with the hip joints and that your feet rest on the floor exactly under your knees. If the chair is not adjustable, put books under your feet. Next, close your eyes and concentrate on breathing smoothly and evenly from your diaphragm; upper abdomen and lower ribs expand when you inhale and contract when you exhale. After one minute, start the routine explained below, always beginning in this sitting position.
2.Shoulder roll
Make sure you are sitting as explained above and next, inhale and draw the shoulders up toward your ears and back, exhale and move them down and forward. Repeat three times and then reverse the direction. You will increase the mobility in your shoulder joints and open your chest.
3. Sitting twist
From the sitting position, exhale and twist to the right while your hands are resting on the right armrest to provide support, or, in an armless chair, put your right hand on the seat behind your pelvis and the left hand on your right thigh. Always keep your back straight and your shoulders tucked back. Every time you inhale, lengthen your spine, and with each exhalation, squeeze the belly and gently twist a little further. Hold for 30 60 seconds and move to the other side.
4. Leg crib
Put your outer left ankle on your right thigh. Rest your right hand on the ankle and the left one on your left knee, exhale and bend forward from the hips. Make sure your spine is straight when you bend. Do not bend beyond your comfort zone; it is not necessary and could hurt you. The idea is to stretch soothingly the deep muscles around the left hip. Hold for 30 60 seconds and change sides.
5. Wide legged forward
Separate your knees and feet a bit wider than your hips and put your hands on your thighs. Exhale and bend forward from the hips with a straight spine. Remain in this position for a few breaths and next, slide your hands down the legs letting the spine curve. Breathe into the hips and feel your spine elongating and opening. To try a deeper stretch, put your hands on the floor between your feet. Hold for 30 60 seconds and slowly get up with the force of your legs and abdominal muscles.
Author Resource:
Jonathan Boyd has written countless articles for Meeting Wave, a free website to meet people offline, for social or business networking. Check out the MW blog at http://www.meetingwave.com/blog
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