Work can easily be one of the biggest stressors in a person’s life. Between demanding bosses, querulous co-workers, looming deadlines and the question of job security, is it any wonder that our jobs weigh us down with stress?
To make matters worse, that 9 to 5 desk job that is stressing you out is also encouraging poor posture, compounding stress and putting you at risk for physical complications.
Thankfully, there’s a lot you can do to improve your posture, reduce stress, and relax your mind and muscles, all from the comfort of your desk. You don’t have to reinvent the wheel or invest in a thousand dollar chair; instead, revitalize your day by peppering it with three-minute yoga breaks.
Without leaving your desk, take a few minutes to try the following three yoga poses:
Revolved Chair
You don’t have to leave your chair for the Revolved Chair, but you may want to push it back from your desk slightly. With your bottom close to the edge of the seat, place your feet hip width apart and lean forward. Reach down with your right hand, and touch your fingertips to the floor between your feet, just to the left of your right foot. Keeping your fingertips against the ground, rotate your torso to the left and reach up with your left hand. Extend your arm as far as you can towards the ceiling, keeping your eyes locked on the fingertips of your left hand.
Hold that pose for five deep breaths, then sit up slowly. After five more deep breaths, do the pose again, this time with your left fingertips on the floor and your right hand stretched to the ceiling.
This pose helps stretch the arms, back, and provides innumerable benefits by opening the chest, promoting an improved mood.
Mountain Pose
For this pose you will need to sit slightly away from the back of your chair, though not as close to the edge as in Revolved Chair. Place your feet a comfortable distance apart and far enough forward that your knees make a right angle. Clasp your hands together - interweaving your fingers - and lift your arms straight out in front of your chest. Slowly rotate your wrists to push your palms out, so they face away from you. Continue lifting your arms until they are above your head, palms facing the ceiling. Breathe deeply as you stretch towards the sky.
If you carry a lot of stress in your head, neck or shoulders, this pose is a great way to release stress by stretching and relaxing those muscles.
Half Dog
If it would be too awkward to try Downward Dog in a crowded office, try Half Dog instead. Stand back from your desk with your feet parallel and hip width apart. Lean forward until your body makes a 90 degree angle. You should be far enough back that your arms can be fully extended with your hands on top of your desk.
Hold that pose and enjoy the stretch as it brings relief to back pain.
These poses may not be able to eliminate deadlines or give your co-workers a personality transplant, but they will help improve your posture, relief stress and leave you refreshed and ready to face the day’s next challenge.
Adrienne Erin is a freelance writer passionate about health and wellbeing. She writes at Foodie Fitness and can be found on Twitter under the name @foodierx.
