Haven Yoga Meditation provides some easy yoga poses that you can use to improve your mobility and wellness at work.
Spending long hours seated in front of a screen can be detrimental to your overall health and well-being. Furthermore, sitting for long periods without movement can negatively affect your body over time, leading to neck, lower back and shoulder issues, as well as exhaustion, and decreased job satisfaction*. We’ve seen the effects first-hand in our sessions teaching corporate yoga in Brisbane City.
However, by implementing some simple yoga poses into your day – even ones that you can perform at your desk – you can enjoy the benefits of improved physical fitness, reduced stress, and improved mental clarity.
Here are some easy poses to get you started:
Seated Cat-Cow Stretch
The seated cat-cow stretch offers office workers the benefit of alleviating tension in the spine, improving posture and relieving the discomfort associated with prolonged sitting.
To perform a seated cat-cow stretch, sit upright in a chair with your feet flat on the floor and hands on your knees. Inhale as you arch your back, lifting your chest and gaze, and exhale as you round your spine, tucking your chin to your chest, repeating the sequence for a gentle stretch and release. We do a similar stretch in our Slow Flow Yoga class in our studio.
Chair Pigeon Pose
The Chair Pigeon Pose is especially effective if you experience hip tightness, as it improves hip flexibility, and like the cat-cow stretch, helps to counteract the effects of prolonged sitting.
To perform this pose, start by sitting on the edge of your chair with your feet flat on the ground. Cross one ankle over the opposite knee, gently pressing down on the crossed knee to stretch the outer hip. Hold for a comfortable stretch before switching sides and repeating on your other leg.
Seated Forward Fold
If you’re looking to relieve tension in your lower back, hamstrings and shoulders with corporate yoga in Brisbane, the seated forward fold pose is a great option. This pose helps to effectively promote flexibility and relaxation in these muscles.
To begin this pose, sit with your legs extended in front of you with your feet flexed. Hinge at your hips, leading with your chest, and reach toward your toes. Ensure to maintain a straight back as you complete this stretch.
Desk Shoulder Opener
The desk shoulder opener yoga pose provides office workers with the benefit of releasing tension in the shoulders and neck to improve posture and reduce the discomfort caused by prolonged desk work. This pose gets you standing and out of your desk chair, which can help to break up your time spent sitting.
To complete it, stand facing your desk with your feet hip-width apart, and place your hands on your desk. Walk backwards to create an L-shape with your body, and gently lower your chest towards the floor, stretching your shoulders and upper back.
All of these poses take only moments to complete but can make a big difference to your physical and mental health in the office. If you think that you and your team could benefit from a more comprehensive session, contact Haven about our corporate yoga in Brisbane! We also offer corporate meditation and sound healing sessions that can be tailored to your team’s needs. Click here to enquire about a session today.
* Study – Adverse Effects of Prolonged Sitting Behaviour on the General Health of Office Workers
