6 yoga poses at your desk to help relieve stress
Stress from work pressure affects both physical and mental health. Some yoga moves can be done right at your desk, especially without having to leave your chair, to help you relieve stress after many hours of being glued to the computer screen.
1. Stress comes from many pressures in life
The pressure of life and the pressure of achieving work goals make many people always have to work hard, leading to increased tension and stress.
In addition, crowded, noisy, polluted, hot working environments, constrained postures, disharmonious relationships with colleagues, or unfavorable promotion opportunities... can also easily cause stress and tension in the mind.
Not only that, working long hours in front of a phone screen combined with a sedentary lifestyle causes muscle tension, body aches, and makes the body's degeneration rate happen faster.
According to yoga expert Swati Kain, who teaches in Spain, to relieve stress and reduce stress from work, you can do some on-site activities to increase movement, reduce muscle tension, regenerate energy for the body, calm the mind, find balance from within and improve overall health.
2. Movements to relieve stress and restore energy
2.1. Wrist rotation
Effect:This exercise helps relax and strengthen the wrists, reducing stress caused by constant typing and mouse use.
How to do:Sit up straight in a chair or stand up straight, extending your arms out in front of you, parallel to the floor. Gently rotate your wrists in a circular motion. Do 10-15 rotations from right to left, then back to left to release any built-up tension and increase flexibility.
2.2.Chair Twist
Effect:This pose helps relax and strengthen the back, relieve stiffness and improve posture.
How to do:Sit up straight in a chair with your legs perpendicular to the floor, the soles of your feet flat on the floor, or place your right foot on your left knee, allowing your right knee to gently open to one side. Inhale deeply, lengthen your spine, and as you exhale, twist your torso to the right, placing your left hand on the outside of your right thigh or on the back of a chair for support to deepen the twist. Take a few breaths in this twisted position, feeling the stretch along your spine and lower back. Repeat on the other side.
2.3. Sitting Mountain Pose
Effect:Improves blood flow and energizes the body.
How to do:Sit up straight in a chair, lengthen your spine and relax your shoulders. Bring your attention to your feet and place them firmly on the ground. Take a deep breath and as you exhale, relax your body completely. Repeat 5-7 times, focusing on your breathing and focusing on improving blood circulation, energizing your body.
2.4. Leaning posture
Effect:This pose helps release tension in the side torso, increases circulation and leaves you feeling energized.
How to do:Sit up straight in a chair with your legs hip-width apart and the soles of your feet flat on the floor. Bring your arms up, clasping them together, palms facing the ceiling. Take a deep breath in and as you exhale, gently lean to the right until you feel a stretch along the left side of your body. Hold for a few breaths and then repeat on the opposite side.
2.5. Cow Face Pose Variations
Effect:This pose helps relax and strengthen the upper back, releasing tension from sitting for long periods of time.
How to do:Sit up straight in a chair with the soles of your feet flat on the floor. Raise your right arm toward the ceiling, bending your elbow behind your back and letting your right hand fall between your shoulder blades. Reach your left hand behind your back and try to grasp your right hand. If you can’t grasp it tightly, use a strap or hold onto a piece of cloth to close the gap. Take a few deep breaths, feeling the stretch in your upper back and shoulders. Switch sides and repeat.
2.6. Quadriceps strain
Effect:This pose helps open the hip flexors and counteracts the negative effects of prolonged sitting.
How to do:
Method 1:See larger image below Stand in front of a work chair, holding onto the backrest or armrest for balance. Bend your right knee and bring your right heel toward your buttocks. Grasp your right foot or ankle with your right hand, gently pressing the sole of your foot into your glutes. Feel the stretch in your right quadriceps and hip flexors. Hold for a few breaths, then switch sides and repeat.
Method 2:See thumbnail below
Stand in front of a work chair. Place your left palm on the chair. Bend your right foot, reach your right hand to grab your right foot and stretch it toward the ceiling. Hold for a few breaths and then switch sides.
