To stay well and keep up your best performance at work, add some yoga routines to your day!
Your breath is always the
best measure of how well you are feeling – pay attention to it! If you feel tired throughout the day, make sure you are breathing well, and to do so you must be sitting or standing up straight - avoid slouching. If you can, take a short break in fresh air.
Whenever
possible, do a mental scan to observe physical sensations and emotions in the
body. Especially when you are
doing yoga postures (but ideally most of the rest of the time, too!), make sure
your head is over your heart, and your heart is over your hips. Whether
standing or sitting, your feet should look like this ||, rather than this \/. Root
downwards to grow upwards with stability. The body can be relaxed, even when
making an effort.
Easy overall stretches
Raise your arms overhead,
then take your wrist with the other hand and gently pull your passive arm to
one side, pressing your seat into your chair or your feet into the floor. Stay
for one or several breaths, and repeat on the other side.
Interlock your fingers
behind your back with palms facing each other – try to have your wrists
touching. If standing, step your
feet apart with knees slightly bent (otherwise just sit forward on your chair)
and fold forward from the hips, stretching your arms up behind you. Stay for a
few breaths.
While standing, plant your
feet firmly in the ground and swing the upper body and arms side to side,
letting go completely until the arms flop around you.
For the face and eyes
Lion pose: This is a
marvelous way to reduce facial tension and improve your breathing, with the
added bonus of deflating the ego!
For the neck and shoulders
Nod the head up and down
(yes, boss!) and side-to-side (no, sir!). Remember, the head moves at the jaw,
not from the base of the neck! The
Indian head roll (means yes, no, and maybe!) – make a figure of eight with your
nose and relax your neck as you roll the head.
Neck rolls: gently roll
the head keeping your focus on the nose and begin spiraling outwards until the
head can no longer comfortably roll, then reverse the action until the spiral
shrinks back to the centre. Stay still with the eyes closed for at least one
deep breath afterwards.
Cow Face Pose: This is a
good one for tension between the shoulder blades. Cross one elbow over the
other and then wrap your arms together until you catch the fingers of the lower
arm in the other palm. Relax the shoulders.
Backstroke – swing arms
backwards like a windmill; reverse after a few rounds.
For the arms, wrists and
hands
Wrist rotation and
flexion: With arms outstretched, roll your wrists loosely ten times in both
directions, then flex and extend your wrists several times.
Elbow rotation: gently curl your fingers around your
thumbs in a light fist (this is known as adi mudra, and is very soothing on its own!). Extend your arms and pull them in towards the body then back out several times.
Press the hands down onto
the desk until you feel your whole arm working. Start with fingers pointing
away (thumbs face each other), then towards each other (thumbs face you), then
towards you (thumbs face out to the side).
For the back and abdominals
Side stretch: hold your
elbows overhead and reach up as you press the heels down. Slide the elbows up
and to the right, then up and to the left, without moving the hips and legs.
Whole body twist: stand
with feet wide apart, knees bent. Push hands into knees with strong, straight
arms. Lengthen body and let tailbone move down keeping the abdomen strong. Push
into one knee as you exhale, twist body and look up past the opposite shoulder.
Inhale back to centre and repeat on other side. Push into the feet to move the
body up and down as you twist, working every joint.
Fierce pose (also called chair pose): stand with
feet hip-width apart. Press the feet down while straightening the arms
overhead. Keeping the abdomen strong, drop the tailbone and bend at the hips as
though you were going to sit down. Stay in a half-squat for a few breaths.
Release by standing back up as you inhale and lower the arms as you exhale.
Sitting on the edge of
your chair, open the knees wide with feet firmly on the floor; roll the body
forward to hang down between the legs. Slowly roll back up, deliberately
keeping the abdomen strong to lift you and support your back.
Place your hands on your
desk and push your chair back until you stretch into the hips and lower back.
Keep the abdomen firm.
For the hips and legs
Standing on one leg, raise
your knee high up, and roll your ankles – really point and flex the foot so you
also feel the effects in the leg.
Repeat on the other side.
Kick one leg out in front
several times, and then out to the side (happy dog!).
Breathe and
smile!