Desk job employees: When was the last time you paused to stretch?
Stretching holds far more significance than simply toe-touching or flexibility. It presents an opportunity to forge a healthy connection between mind and body, a connection often overshadowed by the mental rigors of desk-bound work.
Human bodies aren’t designed for sitting for 8-10 hours daily. Prolonged periods of sitting can indeed pose harm in the long run. Our certified yoga instructors have beginner-friendly poses to counteract the effects of prolonged sitting.
How Your Desk Job Might Be Detrimental to Your Well-being
Chances are, if you’re reading this, you’re likely huddled over your desk (or phone). You’ve landed here because you’re aware that your desk job can lead to discomfort in your lower back, wrists, and even trigger headaches.
In essence, our bodies bear the brunt of our desk jobs. Allocating a few moments daily to stretch can enhance our posture and uplift our mood, ultimately leading to a sense of improved well-being. Yoga serves as an ideal avenue to alleviate tight muscles and address neglected areas of the body that suffer from immobility due to prolonged sitting.
Optimal Stretching for Desk Jobs
From grounding poses and breath work to Warrior II and balance postures, we’ve curated a straightforward sequence of yoga poses to alleviate the strains of prolonged sitting at work. Hold each pose for 5-10 breaths. No pose should induce pain or discomfort. It’s all about striking a balance between exertion and ease.
Balasana (Child’s Pose)
Commence with Child’s Pose. This posture elongates the spine, opens the hips, and establishes grounding before setting an intention for your practice. Focus on your breath – inhaling and exhaling through the nose.
Marjaryasana/Bitilasana (Cat/Cow Pose)
Cat/Cow Pose enhances spine flexibility and stretches the back muscles, particularly beneficial if you endure lengthy commutes in addition to prolonged sitting.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Downward Facing Dog Pose offers a revitalising stretch precisely where it’s needed, promoting circulation and alleviating tension in the neck.
Uttanasana (Standing Fold Pose)
Standing Fold Pose serves as an inversion posture ideal for reducing anxiety and tension headaches. For beginners, remember to bend the knees sufficiently to prevent muscle strain. This pose also aids in digestion and hamstring flexibility.
Tadasana (Tall Mountain Pose)
Tall Mountain Pose is pivotal in any yoga sequence, requiring focus (drishti) to maintain stillness of mind and body. It aids in balance and spinal elongation.
Cooldown
Following the aforementioned poses, lie on your back, take deep breaths, and incorporate a gentle twist by lifting your legs, bending at the knees, and allowing them to fall to either side. Utilise props like blankets or yoga blocks if your knees don’t reach the floor. Then, extend your arms alongside your body, relax your legs, and savor the ultimate pose: Savasana.
Devoting just 15-20 minutes daily to stretching reaps lifelong rewards, particularly for desk job employees. Whether you possess impeccable posture or not, these yoga poses uphold the mind-body connection and enhance circulation. Yoga practice entails listening to your body’s needs, which evolve daily.
Corporate Yoga and Stretching: Embrace Yoga with Your Colleagues
The connections forged during group yoga sessions spills over into the workplace, fostering improved communication within and between departments. Corporate Hands offers both in-person and online corporate yoga classes tailored to desk job employees like yourself. Explore our corporate yoga programs and discover why stress management holds paramount importance in corporate environments.
