5 Desk Yoga Poses For The Smart Worker

Stretches For Stress Relief

When you are rushing through the ever-growing list of deadlines on a daily basis, stopping to think about your health might be the last thing on your mind. But days of inactivity while slouching at your desk will eventually take a toll on your body, health and overall well-being.

What can be done about this? Well, leaving the office for a quick workout may not be a practical solution but taking a 5-minute yoga break at your desk is. It can help you beat some of the downsides of continuous sitting. The moves can also help to reduce discomfort, relieve stress, increase energy, boost your productivity and creativity.

Read on to learn five easy yoga poses that you can do at your work desk.

This one is for the fast typers who are at risk of catching carpal tunnel syndrome – a condition caused by constant pressure on your median nerve, one of the major nerves in your arm. While seated, place the fingertips of one hand in your other hand. Extend that same arm forward, at shoulder-height, and gently pull your fingers down toward the back of your wrist until you feel a slight stretch. Count to five or 10, then switch hands.

Want a way to prevent your shoulders from slouching after a long day of physical inactivity at the office? Join your palms in front of your chest in a 'namaste' (prayer) position. Interlock your fingers and then raise your arms over your head until they are straight. Your palms should face upwards. Hold this stretched position for 30 seconds and then bring your arms back to a namaste position. Repeat this 6 times.

Feeling stressed or anxious? The seated side bend is a soothing yoga pose that stretches the neck, shoulders, and back. This pose helps to relax the mind and relieves stress and anxiety. Sit comfortably in your chair. Place your right palm near your right hip. Inhale and raise your left arm out to the side above your head till it is beside your left ear. As you exhale, move your right hand out to the right, allowing your torso, head, and left arm to move as you bend to the right. Stay in the bend position for 6 to 8 breaths. Inhale gently as you return to the upright position. Repeat 3 or 4 times on each side.

Who would have thought that an imaginary chair can undo the damage done by a real chair? When seated, lift your bottom a few inches from the chair and stretch your arms up. Keep your knees bent and try to bend your back forward while relaxing your shoulders. Hold this position while breathing deeply for 30 seconds. The chair pose can strengthen your legs, hip flexors and back while stretching your shoulders and chest.

When you feel that you need a break from sitting just stand up and make sure your legs are 3-4 feet apart. Inhale and put your arms behind you, interlacing the fingers. Press your shoulder blades together and lift your gaze upwards before folding forward, till your arms are in front of your body. Keep your legs and arms straight while maintaining the pose for 4-8 breaths. While releasing the pose, squeeze your shoulder blades together as you inhale and move to an upright position. Exhale as you release your arms. This pose stretches your back and legs.

Desk yoga is a productive way to spend a short break during your busy workday. Stretch out those muscles that tighten up from sitting at your desk for hours, and relieve any stress that you might be feeling. Try these poses out today to empower your workday.