There are so many times that we stop and take a break from our daily routine and feel like we need to stretch the days tension out of our neck, back and shoulders. For me, this happens when I sit and do a lot of work at the computer. Desk jobs can be brutal on our bodies because we sit for long periods of time. Our bodies are not designed to sit still for extended amounts of time. We need to stay on top of it or we will become stiff and crooked. Here are some fantastic and discreet Ishta yoga poses that yoga teacher training will give you that you can do at work to wake up those tight muscles and release the tension in your neck and spine!
- Bharadvaja’s Twist- This pose is a spinal twist that helps to rehydrate the intervertebral discs that are in your spine. This movement is similar to ringing out a sponge and by twisting it allows your spine area to have more blood flow and energy. The more hydrated you keep your discs, the more cushion and support they will provide to your spine region and you will be more comfortable.
- How to do this pose safely-begin in a seated position in your chair with both your knees bent and your feet flat on the floor. During an inhale, lengthen your spine by pushing the top of your head towards the ceiling and your tailbone towards the floor below you. During your exhale bring your right hand and place it on the outside of your left knee and begin to rotate and twist. Take your left hand and place it behind your back and use the seat cushion for support. Look out over your left shoulder. Stay in this position for a few deep breaths and move deeper into the twist and pose with each exhale. Slowly move out of the pose and repeat this movement with the other side of your body. Yoga teachers love this pose because anyone can do it and you feel an immediate result.
- Seated Cat (Marjaryasana) and Cow (Bitilasana) – Practicing the Cat and Cow poses are traditional and main elements of yoga teaching. These two poses help elongate your spine and help stretch out the muscles in your back and abdomen. Normally they are practiced while being on your hands and knees but can be modified and can be done more discreetly at your desk.
- To begin the Cat pose you should be sitting in your chair with your back straight and your knees bent and feet flat on the floor. Put both hands on your desk in front of you about shoulder width apart. During an exhale, round your spine toward the chair and lean backward in your seat while keeping your hands in the same position in front of you on the desk. Allow your face to drop down towards your lap without tightening the muscles in your neck. Hold for the length of your exhale.
- During the inhale slowly come into the Cow Pose. Bring your spine back to a neutral position and continue to arch your back while slowly bringing your face toward the ceiling. Try not to push down on your hands through this portion of the pose. Remember to keep your neck long and hold the pose for the remained of your inhale. Continue to move through these two poses as you inhale and exhale for a few minutes. Yoga teacher training can modify most poses to be done as your daily routine will allow.
- Standing Forward Bend (Uttanasana)- Poses that include forward bends help to create space between our vertebrae which brings relief to your built up tension and straightens the spine. These poses also stretch tight shoulders and hamstrings. A yoga certified teacher will give you new tips how to do these without causing harm to yourself.
- Begin this pose standing in a position with your weight evenly distributed between your feet and making sure they are hip distance apart. During an inhale, place both hands on your hips and lengthen you spine towards the ceiling. During your exhale, hinge forward moving at your hips and bend down over your legs while keeping your back straight. If you are flexible enough you can rest your finger tips or hands on the floor. Bending your knees a little will help if you have tight hamstrings and hold your elbows instead of reaching for the floor. Hold this pose for a few breaths and move deeper on each exhale.
- Slowly come back up and place your hands on your hips and slowly bring your back up keeping it straight on the inhale.
Yoga teacher training will guide you to be able to modify and create times for a healthy lifestyle no matter where you are. Doing yoga at work can help you release stress and tensions that build up and make your job more comfortable and you to be more productive. Some businesses even organize yoga classes or a space for their employees to practice yoga teachings in the work space. There are also times that yoga certified instructors have been lined up to give some yoga instruction to the employees to get them on the right path.