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Self-Corner 

5/2/2017 6 Comments

Office Yoga-poses to use daily at your desk

Work can be both challenging for our minds and for your bodies. There is a lot of research out there talking about the effects of sitting for long periods of time on our bodies.  As a therapist who sits most of the day I can speak from my personal experience that sitting causes muscle tension and strain for me which leads to headaches and tight hips.  Not to mention that if I have a headache and it's going to be a struggle for me to stay connected and present in my sessions.  

I recently led a 2 hour workshop on incorporating yoga at work with a focus to help you recharge and restore your body in the moment. We don't have to wait till we can make it yoga after work or till we get home to find time to recharge.  Being able to incorporate stretches into your routine at work will help you in the moment reconnect with your body and relieve those aches and pains associated with poor posture and sitting for long stretches. I believe like anything that listening to your body and building intuitive movement into your life will help you move towards more balance both physically and mentally.

I  have put together a list of 4 of my favorite chair yoga poses to use at work in between clients. 
Chair Pigeon
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     Sit at the edge of the chair, place left ankle or right knee, use muscular control to draw the knee down towards the ground.  Hinge forward at the hips with a strong back to deepen the stretch.  May be able to pick up you left thigh if you have a very open hip.  Switch legs and repeat.  Modification- Can't get the ankle over the knee? No problem there a couple ways to modify this to be able find the stretch in your hip without having to get the ankle of the knee. straighten right leg, and cross left ankle over shin.
  • This pose allows you find a deep stretch in the hip flexors. 
Clasped Hand Bound Shoulder Stretch
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    Clasp hand at the base of your spine, keeping the connection of your palms, roll your shoulder blades together and extend through your arms keeping a gentle bend in the elbow. Can't keep the connection of your palms, grasp elbows, or place back of hands at base of the spine.
  • Benefits are deep pectoral muscle stretch ( front of chest), opens and stretches biceps and forearms, can relieve mild back pain. If you sit  at the computer chances are you are slouching leading to tight pectoral muscles and upper back pain, forearms and biceps become tight and inflamed. This stretch hits all of that.
Seated Side Body Stretch
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      Place left hand at the base of the chair, or allow to reach towards the floor,  reach fingertips over side bending to left, to deepen place left hand on right knee or right thigh-other side.
  • this stretch allows us to lengthen our abdominals, hips, and thighs. They allow us to improve our spinal flexibility and we also stretch our intercostal muscles (space between our ribs). Tight intercostal muscles can happen from sitting and slouching which can result in poor posture, neck and shoulder tension
Seated Twist
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    Right hand comes to the left knee and left hand can come to the arm of the chair, the back of the chair, or at the base of your spine, switch and repeat
  • increases flexibility throughout the spine, shoulders, and chest. It stretches the pectoral muscles and draws the shoulder blades together, twisting stimulates and tones your abdominal organs, including the kidneys and digestive organs. 
6 Comments
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7/24/2017 09:00:13 am

In the office, we often seat, after we eat, we sat. Our body movements are lessened when we are in the office. The limited actions may lead to sickness. This article is helpful for us. It is a simple yoga, minimal movements of the body are required. I encourage everyone to this simple yoga. This is amazing. Thank you for sharing this with us. Keep on posting.

Reply
Vanessa
3/12/2018 07:18:02 am

Great tips! I didn't realize how tight my hip flexors were 'til I tried the pigeon! YIKES! Thank you!!! Keep up the great work!

Reply
Angela
3/13/2018 06:45:41 am

It is totally one of the hazards of sitting all day at work! If it’s too much to get the ankle over the knee you can place it on over the shin with that leg extended out. Still working a deep stretch just not as intense :)

Reply
Ruth Garcia
3/12/2018 07:24:00 am

I love this ! This is what I need for flexibility. I sit many hours a day and my body aches at the end of the day. Thanks so much!

Reply
Angela
3/13/2018 06:46:20 am

So glad you liked it!

Reply
Ebony
3/26/2018 08:14:23 am

I definitely love this and wish I had these on hand when I was working in a hospital!! Although I kept thinking when could I find the moment to do this, but that's when we have to MAKE the time right.
Also I'd like to add the importance of breathing in and out of each of the stretches. I know it seems intuitive but we already recognize that we don't breathe effectively through out the day, especially when stressed. So when doing these yoga poses, breathing is the key that help in getting the best out of each pose!!

Thank you so much for this!

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    Meet  Angela

    Hello!  Welcome to my Blog  on self care .  I am a Licensed Clinical Social Worker and a Registered Yoga Teacher.

     I am the founder and owner of Angela Prior LLC, a holistic practice dedicated to helping others become the their most authentic selves through yoga  and counseling. 


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