Sitting at your desk, working hours at a time and creating repetitive movements can stop the flow of Shakti (a.k.a. it can suck the living energy out of you). The tension of meeting deadlines, plus the constriction of typing and looking at a screen for sure creates tightness in my shoulders and thigh muscles. A good way to counteract this effects is going regularly to a yoga class. I also find that taking several yoga-breaks during the day is a fabulous way to stay in the flow all day long---lets face it, cigarette breaks aren't coming back, so if you are choosing a healthy lifestyle, don't get punish by it, take a yoga-break today! These are my favorite desk-asanas; please ask your yoga teacher for variations for your specific needs or contact me.
Seated Mountain Pose
Sit with a straight back, making sure your feet are grounded on the floor-about hip distance distance apart. Clasp your hands, and extend your arms forward. Turn the palms away from you and raise your arms until the palms face the ceiling. As you inhale fill the torso with air from the bottom of the spine to the top of your lungs. Expand the ribcage concentrically as you do so. Pay attention to to your back, we tend to forget to breath in this region. Make sure the shoulders and sides of your neck are moving back. Stretch and feel yourself growing taller as you reduce the stress in your head, neck, and shoulders. This posture lengthens your sides, and it just plain feels good.
Eagle Arms
Sit tall and place your arms in front of you at a 90 degree angle. Cross your arms so that the right arm is above the left. Interlock your arms and press your palms together with the tips of your fingers pointed upward. Feel yourself contracting. Surrender to this feeling and begin to breath deeply while relaxing your shoulder blades. This pose strengthens triceps, shoulders, and back muscles. It’s a good preventative measure against carpal tunnel syndrome. If you know the full pose, add your legs by simply cross your legs and interlock them with one foot behind the other. Do the left arm above the right next.
Thread the Needle
Sit in your chair and cross your right leg over your left knee. Flex both feet- press through the mount of the big toe. If chair allows it, lift the feet off the floor. "Thread the needle" by clasping your hands around your left leg, just under your knee. Stay connected by pressing the ankle against the knee, even if you cannot lift your feet of the floor, this posture stretches hip rotators, outer thighs, and relieves tension in the lower back. Be sure to reverse sides.Modified Child at the Desk Pose
Before returning to work, give yourself a few minutes to relax. This relaxing pose is so simple but very effective in reducing stress in your facial muscles and helping to prevent fatigue. Simply cross your arms and place them on the surface in front of you. Make sure your feet are planted on the floor about hip distance apart. Then rest your head on your crossed arms; just breath and enjoy the yoga-break.
