Ease Away Stress with Desk Yoga

Yoga asanas, simply defined, are physical asanas- positions or stretches, combined with breathing exercises to support maximum flexibility, relaxation, and clarity for the body.

Yoga asanas are physically, emotionally, and mentally good for your health.

Yoga asanas are a non-competitive exercise that can be practiced by all ages and all fitness levels, anytime, anywhere… even at your desk at work!

On a physical level, yoga asanas bring about balance in the body, internally as well as externally, correcting disparities in our systems, over time:

• Forward bending yoga asanas stimulate digestion and elimination
• Twisting asanas and backbends benefit the whole nervous system by stimulating the spine
• Inverted poses increase circulation and breathing exercises bringing oxygen to our blood
• Some asanas regulate the glands and the production of hormones

Yoga asanas also helps relieve stress, anxiety, and depression as the deep breathing exercises carries oxygen to the brain and brings the body and mind to a calm relaxed state.

4 Easy Yoga Exercises You Can Do at WorkYoga Deep Breathing

1. As you breathe in, push your stomach forward and start filling up the lower part of your lungs with air.

2. As your lungs fill up, push your ribs aside. Your stomach should expand automatically.

3. Fill the top part of your lungs. Your chest will go in slightly.

4. Exhale through your mouth, emptying your lungs completely.

5. Compress your stomach inwards slightly to expel any remaining air in your lungs.

Repeat. Movements should be nice and smooth, not jerky.

Chair Twist

This spinal twist stimulates the nerves along the spine, making this asana very beneficial for the nervous system.

1. Sit on the edge of your chair sideways with your left side facing the chair back.

2. Keep your feet and knees together and even throughout the pose.

3. Place your hands on the chair as shown.

4. Inhale deeply (using Yoga deep breathing technique) while straightening your spine. As you exhale, twist toward the back of the chair, twisting from the very bottom of your spine- pushing with your left hand and pulling with your right hand.

5. Repeat the inhalation/straighten, exhalation/twist series several times.

6. Release and switch sides.

Shoulder Rolls

This exercise relieves tension in the shoulders and upper back.

1. Sitting upright, inhale as you lift your right shoulder to your ear. Exhale as you slowly roll your shoulder around and back, rolling it away from your ear. Continue these shoulder rolls a few more times, alternating right and left.

2. Inhale as you lift both shoulders up to the ears. Exhale as you release them. Repeat a few more times and then relax your shoulders.

Neck Stretches

1. Sit upright without letting your back touch the back of the chair. Align your head directly over your spine. You may want to hold on to the side of your chair seat with your left hand. Breathe in deeply, and on the exhalation drop your right ear toward your right shoulder without lifting your right shoulder or turning your head. Take several breaths in and out. You should  feel the stretch on the left side of your neck.

2. To create a deeper stretch, reach over your head and place your right hand on the left side of your head to gently pull your neck away from your shoulders.      You can hold firmly onto the chair with your left hand to draw your left shoulder away from your neck.

3. Visualize your neck lengthening and the muscles along your vertebrae relaxing. Hold the pose for a few more breaths, then release your left hand from the chair and gently rub your neck and shoulders with your left hand. Slowly lift the head and switch sides to repeat the exercise.

Remember to listen to your body. If you feel strained or dizzy in a pose, come out of it right away. At the end of your yoga asana session, you should feel calm and relaxed. Enjoy the rest of your day feeling more energized and productive!

Janna Chin, M.A. is a holistic coach helping smart women get out of overwhelm, achieve balance, and get to the next level.

You can get out of overwhelm, find balance, and finally feel good enough!

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