We all know that sitting at a desk all day can be detrimental to our posture and health. Beat the hunch and try these five yoga-inspired poses for a feel-good stretch that will release tension and leave you feeling energised - without having to leave your workspace!
1. Seated Backbend
Sitting with a straight spine, inhale and reach your arms overhead, opening them wide with palms facing in. Exhale to slightly bend your upper back, opening your chest and lifting your gaze. Hold for 2-3 breaths, then release and repeat.
2. Seated Spine Twist
Start seated with a straight spine. Take a deep breath in and as you exhale, twist from your waist towards one side holding onto the armrest to assist the spiral. Take a couple of deep breaths here before repeating to the other side.
3. Half-moon (seated and standing)
Begin seated with a straight spine. Inhale as you lift your arms overhead bringing the palms together. Exhale as you lift and start to bend towards the right, maintaining length in your spine. Hold for a couple of breaths before repeating to the other side. Also to be taken standing with feet together.
4. Desk Downward Dog
This is a great stretch to realign your shoulders and counter the hunch that results from sitting in front of a computer typing all day. Start by standing a few feet from your desk with your feet hip-width apart. Bend forward from your hips so that your hands touch the desk with your spine and arms straight. Drop your head between your arms and take a few deep breaths.
Taking even just a few minutes out of your busy workday to meditate can lower stress levels and boost productivity and focus. Find a quiet space where you won’t be disturbed (you may wish to have relaxing music playing through headphones if you work in a noisy office space). Close your eyes and take slow, deep breaths into your diaphragm, focusing on the rise and fall of your abdomen as you breathe. You may wish to place your hand on your abdomen to help you focus on the breath. If it helps, try counting the breaths or silently speaking a positive mantra/affirmation on each exhalation.