![]() Keep your outer armpits turn downwards. ![]() ![]() A more intense opening can be achieved by allowing your head to hang down between your upper arms.Begin with your forehead resting to the edge of the support.Place your hands together into a prayer position with your fingers pointing directly upwards.Ensure that your elbows are shoulder width apart, and near to the edge of the support.Place your elbows securely on the support.If kneeling is not possible this pose can be practiced by leaning forwards from a standing position, with your elbows placed on a high table or workbench. The ability to kneel on the floor may be dependent on what you are wearing. This shoulder opening pose also helps to release tension from your upper back. Straighten your upper back and move your chest forwards.Press your hands down into the top of the chair and lift and straighten your elbows.Step your feet back to make a right angle shape with your body.Ensure that your wrists are shoulder width and spread your fingers as wide apart as possible.Place your hands on the top of the chair.It simultaneously opens your shoulders, lengthens your spine, and stretches your hamstrings. The pose helps to prepare your body for the sequence that follows. Although pictured here using the top of a chair, a desk or table would also work well as a support for your hands. This pose is an ideal starting point for a short sequence of yoga poses that can be practiced in an office environment. It can be practiced in office clothing if necessary and relies on no specific yoga equipment. The sequence can be completed within a short period of time. It features poses that focus on correcting rounding in the upper back, releasing tension from the shoulders and neck, creating space in the hands and wrists, removing aches and pains from the lower back, and helping to rejuvenate energy levels and decrease stress levels.Īlthough a specific yoga chair is used in these images a standard office style chair can also be used for each pose. This sequence helps to combat the negative effects of office work by opening your chest and repositioning your spine towards a more healthy and upright position. Yoga for people who spend long hours sitting at desks or in front of computers. Whilst at work this can also contribute to poor concentration and low productivity.Ĭlick here to view our Yoga For Office Workers Video. Over time this can become deeply engrained and lead to a range of ill health effects, including back pain, neck pain, shoulder tightness, headaches, poor balance and breathing difficulties. Whether we are habitually hunched over during extended periods of computer work, or slouching in an uncomfortable office chair, our bodies are regularly held for prolonged periods of time in positions where there is with an exaggerated kyphosis or forward rounding of the thoracic spine. In our modern age poor posture is becoming increasingly prevalent. This sequence of yoga poses for office workers will help correct problems commonly associated with spending long hours sitting at a desk or in front of a computer.
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