Did you know that work-related issues are the cause of 72% of all cases of stress? After all, when many of us spend eight hours per day stuck in front of a computer in an office, it’s hardly surprising that burnout remains one of the biggest causes of low productivity and morale. While maintaining the right work-life balance is critical for anyone’s physical and mental well-being, stress is something that needs constant consideration.
The strains of sitting in an office chair can lead to serious harm over time, and while spending an hour or so starting the day on a yoga mat can certainly help, it’s no match for the tensions placed on your body throughout the rest of the working day. That’s why we’ve compiled a list of yoga poses you can do throughout the day even when you’re not able to leave the desk.
- Wrist and finger stretches
Spending many hours using a mouse and keyboard can lead to repetitive strain injuries like carpal tunnel syndrome, which can cause permanent damage. Because regular desk work builds up tension in the fingers, hands, and wrists, it’s important to keep the blood flowing smoothly through regular exercises. Every couple of hours, try extending your arms to the sides and drawing up to 10 circles inward and outward through the wrists. Next, spread your fingers and close your fists up to 10 times to shake away the excess tension.
- Seated crescent moon
When you’re in the same position for many hours on end, it’s important to give some attention to your shoulder and arm muscles, too. The seated crescent moon pose starts with lifting your arms overhead, connecting your palms and stretching your fingers wide. Lean to one side, take one or two deep breaths, and repeat for the other side. This posture helps relieve tension from your sides while helping you maintain a healthy spine and allowing you to return to work with stronger focus and better concentration.
- Sit and stand chair pose
Sitting at a desk all day is a common cause of obesity and muscle atrophy. In fact, the dangers of spending too much time seated are exactly why standing desks are becoming a popular option in the workplace. But with the sit and stand chair pose, you don’t need to leave your regular desk at all. Starting in a seated position with your feet flat on the floor and your knees at a 90-degree angle, press down with your heels and, using only your legs, gradually stand up while keeping your arms and fingers outstretched.
- Desk chaturanga
It’s essential to spend as much time standing as you can, which is why experts recommend that you take a 5- or 10-minute break from the office desk every hour or so. One exercise you can do at your desk to help awaken your arm and leg muscles is the chaturanga pose.
Beginning in a standing position, place your hands shoulder-width apart on the edge of your desk, and slowly move your feet backward until you’re diagonally facing the floor. Inhale while lowering yourself, exhaling while pressing up. Repeat up to a dozen times to help relax.
- Restorative pose
There’s more to staying healthy at work than physical exercise, which is why many experts recommend yoga as a way to consolidate mental and physical well-being. A restorative pose serves to help you overcome the daily stresses of life by restoring your mind and grounding yourself. Place your feet flat on the floor, crossing your arms on the desk. Lay your forehead in your arms and breathe deeply for five minutes. While you might have to forgive your coworkers for thinking you’re taking a power nap, this pose can help you unwind and feel more energized.
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