#Office yoga stretches free#
It doesn't often get marketed as such, but Warrior 2 is an effective inner hip opener - think of it as a free spa treatment for the groin area. Extend through your lumbar spine and keep your heels rooted into the ground. This is especially useful for those with lower back issues. Stand facing the wall and come down until your hands are flat against the wall, with your torso parallel to the floor and your legs perpendicular, so your body makes a perfect upside down "L".
#Office yoga stretches how to#
How To Do It In The Break Room: Take advantage of the wall space in your break room. Stanley tells Bustle this can be repeated several times, in sync with your breath. Let the arms hang free (they may or may not reach the floor). When you're seated in your chair, fold over your legs and let your head dangle between your knees. How To Do It Sitting: This variation is super easy, and incredibly relieving.
If you can't touch the floor with your fingertips, grab opposite elbows and let gravity do its work. Stanley instructs, "Keep your knees soft so your sit bones point up to the ceiling and your hip points roll forward into the upper thighs." If you feel any pinching sensations in your lumbar spine, bend your knees even more. How To Do It Standing: With your feet hip-width distance apart, put your hands on your hips and slowly fold over your legs. Soon, you'll be running around the office with so many off-the-cuff, brilliant ideas, your boss won't know what to do with you. Furthermore, bringing your head temporarily below your heart improves circulation and gives you a boost of energy. This pose can help relieve headaches, stress, and anxiety. Give your hamstrings, calves, hips, and lower back a break with this gentle forward fold. Lift up the back knee if you feel strong enough. You can press your fingertips against the wall for extra support, but be sure to keep your chest lifted. Position yourself in a low lunge with your front right toe pressing against the wall. How To Do It In The Break Room: Use a wall for this posture, especially if you're new at this, because it can help you gain some much-needed balance. This will give you a boost of flexibility in your left side body. Supporting yourself on the chair, side stretch over to the right as you're in the lunge. Keep your right hand on the seat and lift your left arm in the air.
This time, lift your back knee off the floor so you're in a high lunge. How To Do It Sitting: Get into the same posture using your chair as support in your right hand. Stanley recommends holding this for 3-5 breaths, then switching sides. You should feel a yummy stretch in the front of your left hip, your psoas muscle. If you feel balanced enough, stretch your arms up to the sky as you sink lower into your lunge. Make sure your right knee is directly over your ankle. How To Do It Standing: Step your right foot forward into a high lunge, then lower your back left knee to the ground.
This posture stretches out your groin and quads, strengthens your knees, and tests your balance. Your hips need all the release they can get after being cramped up in a seated position for so long. Here are the five best yoga poses for the office, each with a standing, sitting, and break room option.
Stanley gave Bustle the scoop on all the ways to get the job done. You can stand up beside your desk to do these poses, use the chair you sit in throughout the day, or commandeer a bit of space in your break room. Just like there are countless modifications for yoga postures in your favorite Hatha class, there are a few different ways you can stretch in your office. The more flexible you become, the less likely you are to be in pain later on when you get home. All it takes are a few minutes and a few simple yoga postures to make your office hours less miserable and keep your body pliable. have been all but eliminated unless it’s specifically an athletic environment." Stanley insists that it doesn't have to be this way, though. "Unfortunately, our society has evolved in such a way where actions. "Humans were built to move around," she says. But here's yet another tip that will ward off the chronic aches and pains we often experience from office life: take a few minutes out of your day to sneak in the best office yoga poses.īustle spoke with Jessamyn Stanley, renowned yoga teacher and body positive activist from North Carolina, who encourages everyone to incorporate more movement into their day, no matter what line of work they're in. Experts of all kinds are urging us to use a standing desk whenever possible, or at least stand for 10 minutes every hour and move around for a couple minutes out of each hour, too. Research proves that sitting for too long at your desk makes you more likely to contract heart disease, cancer, Type 2 diabetes, and other chronic health problems. The warning that "sitting is the new smoking" is as frightening as it is true.
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