Even when our bodies beseech us to practice yoga at work, the worry of embarrassment will hold us back. If you think that yoga and workplace don’t exactly go together, think again. Since spreading your yoga mat and getting into a complex asana at your workplace would seem rather odd, to put it lightly, we’ve compiled a list of simple postures that don’t attract strange looks and can soothe your muscle cramps.
Do sit comfortably on your chair with your back straight and feet planted firmly on the floor before you start.
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Neck stretch: Relieves a stiff neck
Sit straight on your chair. Make sure there’s enough space between your back and that of the chair. Breathe in. Now, breathe out while slowly dropping your head towards your left shoulder. Hold the position for about five to six breaths. Then, repeat the same for your right shoulder.
Shoulder rolls: Releases tension in shoulders
Lift your shoulders straight up towards your ears as you breathe in, and then roll them clockwise as you breathe out. Repeat this for five breaths, inhaling as you bring the shoulders up and exhaling as you take them down. Then, roll shoulders anti-clockwise five times.
Back release: Stretches your back deeply
Sit at the edge of your chair and away from your desk. Extend your arms towards your desk while slowly bending forward. Reach out your fingertips to feel the extension in your spine. Breathe deeply and release slowly. Repeat five to seven times.
High altar pose: Stretches your sides and relieves tired muscles
Inhale deeply while lifting your arms up straight. Clasp the fingers of both your hands and then invert your palms so they face upwards. Bend sideways towards your left. Hold this position for about ten seconds. Now, do the same on the other side.
Twisting pose: Release muscles in your back
Rest your palms lightly on your knees and twist your torso to face left. Lift your left hand to reach and hold onto the back of the chair. Hold this position and take about five breaths. Repeat the twist for the other side.
Cow face pose: Relieves tension in your arms
Take your left arm behind your back, bent at the elbow, and place it so your palm is facing behind you. Next, lift your right arm up, bend it at the elbow and bring it down towards the back of your neck. Stretch your arms and try to clasp the fingers. Hold the position for about five breaths. Release both hands repeat these steps switching both arms.
Ankle to knee: Improves flexibility while freeing knee joints and back
Lay your left foot, facing upwards, on the right knee. Drop your left knee. Straighten your back and bend forward to increase the stretch. Hold the position for five to six breaths. Repeat for the other foot.
Besides these simple practices, sit with your back straight at all times and breathe deeply. Do any or all of these postures to stretch your body, improve your posture and relieve tired joints while you get a breather from work.