Unlocking the Power Of Desk Yoga (Part 2): Asanas

Welcome back to the second part of our blog series on the power of desk yoga. In our previous blog, we explored how incorporating simple yoga stretches and movements can help you combat the sedentary nature of desk work, alleviate muscle tension, and improve overall wellbeing. In this second part, we will explore specific yoga poses, or asanas, if you want to sound like a real yogi. And remember, desk yoga is not about achieving perfect poses; it's about taking care of your wellbeing amidst a busy work environment.

Let's dive in and discover how you can bring balance and vitality to your desk-bound routine.

1. Seated Spinal Twist (Ardha Matsyendrasana)

This pose helps relieve tension in the spine, improves digestion, and enhances spinal flexibility. A study published in the Journal of Physical Therapy Science found that spinal twisting poses such as Ardha Matsyendrasana can significantly increase spine mobility and reduce lower back pain.

Here are the steps to perform this pose:

• Sit tall in your chair.

• Cross one leg over the other, keeping the uncrossed foot flat on the floor.

• Place your opposite hand on the outer thigh of the crossed leg, and gently twist your torso in the opposite direction.

• Hold for a few breaths and repeat on the other side.

2. Seated Forward Fold (Paschimottanasana)

This pose stretches the hamstrings, lengthens the spine, and calms the mind. Research published in the Journal of Bodywork and Movement Therapies suggests that forward-folding poses like Paschimottanasana can reduce stress and improve mental clarity.

Here are the steps to perform this pose:

• Sit with your legs extended in front of you.

• Gently fold forward from the hips, and reach for your feet or ankles.

• Keep your spine long and breathe deeply as you hold the stretch.

3. Desk Plank

This pose strengthens the core, improves posture, and activates the muscles in your arms, shoulders, and legs. According to a study published in the Journal of Sports Science & Medicine, plank exercises can enhance core stability and reduce the risk of lower back pain.

Here are the steps to perform this pose:

• Place your hands shoulder-width apart on your desk.

• Step back until your body forms a straight line from head to heels.

• Engage your core and hold the position for 30-60 seconds.

4. Neck Stretches

Sitting at a desk for extended periods can lead to neck and shoulder tension. Simple neck stretches can help alleviate this discomfort.

To stretch your neck:

• Gently tilt your head to one side, bringing your ear towards your shoulder.

• Hold for a few breaths.

• Do not lift your shoulders.

• Repeat on the other side.

5. Deep Breathing Exercises

Incorporating deep breathing exercises into your desk yoga routine can have profound effects on your overall wellbeing. Research published in the Journal of Alternative and Complementary Medicine suggests that deep breathing techniques can reduce stress, improve focus, and enhance cognitive function.

One effective technique is the 4-7-8 breathing method:

• Inhale deeply through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale slowly through your mouth for a count of 8.

• Repeat this cycle several times.

6. Chair Pigeon Pose (Eka Pada Rajakapotasana)

Chair Pigeon Pose is a great way to release tension and tightness in the hips, especially after prolonged periods of sitting. It helps open the hips, improves flexibility, and increases circulation to the lower body.

Here are the steps to perform this pose:

• Begin by sitting tall on your chair, with your feet flat on the floor and your hands resting on your thighs.

• Slide forward slightly, and cross your right ankle over your left knee.

• Keeping your back straight, gently press down on your right knee with your right hand to open the hip. You should feel a deep stretch in your right glute and hip.

• Hold for a few breaths and repeat on the other side.

7. Standing Forward Fold (Uttanasana)

Uttanasana increases your blood circulation and stimulates your parasympathetic nervous system, thus making you calmer. This pose helps to relieve tightness in the lower back and stretches the hamstrings and calves.

Here are the steps to perform this pose:

• Stand tall with your feet hip-width apart.

• Engage your thighs and make sure your weight is evenly distributed on both feet.

• Let your arms hang naturally by your sides.

• Inhale, lift your arms overhead, reaching toward the sky.

• Lengthen your spine and, as you exhale, engage your core muscles and bend forward from your waist.

• Bring your hands down to the floor if you can, or your shins or knees.

• Repeat several times.

8. Standing Crescent Stretch (Anjaneyasana)

Anjaneyasana is great for building core strength, increasing spinal flexibility, and opening up the chest and shoulders. It effectively stretches the sides of your body, easing back tension and encouraging better posture. It’s energising, supports digestion, enhances your breathing, and helps reduce stress.

Here are the steps to perform this pose:

• Stand with your feet hip-width apart.

• Reach your arms overhead and interlace your fingers

• Press your palms up towards the ceiling.

• Lean gently to one side, then the other, to stretch the sides of your body.

9. Desk Downward Dog

Desk Downward Dog allows you to stretch and lengthen the muscles in your upper body, including the shoulders, arms, and upper back, elongates the spine and decompresses the vertebrae, increases your energy and focus and improves your posture.

Here are the steps to perform this pose:

• Stand facing your desk and place your hands shoulder-width apart on the edge.

• Step your feet back until your body forms an inverted V shape.

• Press your hips up and back, lengthening your spine and stretching your hamstrings and calves.

10. Wrist and Finger Stretches

Wrist and finger stretches are great for enhancing flexibility, easing tension, and avoiding injuries in your hands and wrists. They help alleviate stiffness, improve blood flow, combat the strain caused by repetitive movements, increase grip strength and encourage a better range of motion, making everyday tasks more manageable and enjoyable.

Here are the steps to perform this pose:

• Extend your arms in front of you.

• Rotate your wrists in circles, both clockwise and anticlockwise.

• Then, spread your fingers wide apart and gently squeeze them together to stretch the muscles in your hands.

11. Seated Cat-Cow Stretch

This pose promotes movement and flexibility of the spine, activates your core, and helps to open up your chest and shoulders.

Here are the steps to perform this pose:

• Sit tall with your feet flat on the floor.

• Inhale and arch your spine, lifting your chest and tilting your tailbone up (cow pose).

• Exhale and round your spine, tucking your chin towards your chest and pressing your tailbone down (cat pose).

• Repeat the movement in a flowing motion.

The practice of desk yoga encourages a holistic approach to wellbeing, addressing not only the physical aspects but also the mental and emotional aspects of our lives. By taking a few moments to engage in desk yoga poses, we can recharge our energy, increase our productivity, and create a more harmonious work environment.

It is important to remember that desk yoga is a personal journey, and the key is to listen to our bodies and honour our limits. Each individual can adapt and modify poses to suit their needs and the constraints of their workspace. Consistency and regularity in practising desk yoga poses will yield the most significant benefits over time.

Get in touch today and find out how your workplace can benefit from incorporating desk yoga! The power of desk yoga will truly surprise you. Email us at events@happyhealthyholistic.com or call us on (0)20 7175 2777 for further information.