We all know that sitting down for long periods of time is detrimental to our health. Yet few of us are able or willing to make changes; we are either constricted by work or are too lazy to exercise. According to a survey conducted by Ergotron, a whopping 86% of full-time American workers sit for at least eight hours a day at work; in total, Americans are sitting a total of 13 hours a day. As a result, sitting or office-related diseases like Carpal Tunnel Syndrome and chronic lower back pain are more common than ever.
The solution? Office yoga! Here we have a sequence of office yoga poses you can easily do with the Zen Yoga Strap at your work desk, or even in your chair. Each one takes just minutes, and you don’t even need to change your clothes or bring a yoga mat. In addition to relieving lower back pain and releasing tension in the neck and shoulders, these easy yoga poses make it easier for you to focus at work.
1. Cow Face Pose
One of the best shoulder opener poses, the Cow Face Pose is effective in decompressing pressure in the upper and lower back. It also stretches the hips, shoulders, armpits, chest, as well as triceps.
2. Standing Thigh Stretch
In addition to releasing tension in the lower back and hips, using the Zen Yoga Strap in the Standing Thigh Stretch helps to tone the abdominal muscles and can improve flexibility in the quadriceps, the group of four muscles on the front of your thigh.
3. Seated Side Bending Mountain Pose
By relieving tension in the lower back and wrists, this pose is great in reducing stress and computer-related tension. It also stretches the chest and rib cage, thereby allowing for a deeper breath. When practicing this pose, remember to have your feet planted on the floor.
4. Upward Salute
Although a simple pose, the Upward Salute stretches multiple parts of the body, including the spine, shoulders, armpits, and abdominal area, in addition to lengthening the side waist. This makes it a great pose for relieving anxiety, fatigue, and backache. To reap the maximum benefits, use the Zen Yoga Strap and remember to keep the body straight – do not let your front ribs pop out or your pelvis drop back.
5. Standing Forward Bend
This pose stretches the hips, hamstrings, and calves, thereby relieving tension, stress, and fatigue from sitting at the desk for long hours. It also strengthens the knees and thighs, helps to keeps the spine strong and flexible, and relieves the symptoms of menopause.
6. Seated Simple Twist
The Seated Simple Twist is effective in releasing the tension in the lower back muscles that have been locked into position from sitting for a long time. As you progress, you can gently twist a little farther back to achieve a wider stretch. With the Zen Yoga Strap, you can progress from Loop 3 to Loop 1 as your flexibility improves. (Loop 2 shown above)
7. Seated Extended Hand to Big Toe
Feeling sore in your hamstrings and hips after sitting for a long time? Try this pose to reduce soreness and relieve tension in the back of your legs and lower back. It also strengthens the ankles, feet, hips, and core, and can improve your sense of balance of focus.
Can you think of any other office yoga poses you can do with the Zen Yoga Strap?