Yoga Break

By Greg Capitolo • October 11th, 2009 • 5273 Views

Enjoy this healthy living article by guest author Greg Capitolo (selected from Yoga + Magazine) who offers practical, quick yoga exercises that you can incorporate into your work day.

Extended periods of sitting seem to be an occupational hazard in today’s information age. Even if you have good posture habits and the best ergonomic chair, your body will need a break to release muscle tension, stress, and stagnation in the joints. Fortunately, it’s easy to adapt some yoga postures for the office, allowing you to reap the benefits of hatha yoga without ever leaving your chair.

Treat yourself to a five-minute break with this revitalizing sequence:

1. Breath Awareness: To begin, sit at the front edge of your chair so that your ears, shoulders, and hips are in a straight line. Adjust the height of your chair so that your knees are even with the hip joints and your feet rest on the floor directly under your knees (if your chair is not adjustable, prop books under your feet or hips). Close your eyes and focus on establishing smooth, even diaphragmatic breathing; feel the upper abdomen and lower ribs expand with each inhale and fall with each exhale. After one minute, move on to the gentle stretches below, starting each exercise from this basic seated posture.

2. Shoulder Rolls: On an inhale, draw the shoulders up toward your ears and back; then down and forward on the exhale. Repeat two more times, then reverse the direction. This exercise increases mobility in the shoulder joints and opens the chest.

3. Seated Twist: On an exhale, begin to twist to your right. Place both hands on the right arm-rest for support; if you’re sitting in an armless chair, rest your right hand on the seat just behind your pelvis and your left hand on your right thigh. Allow the breath to guide you deeper into the pose by lengthening the spine with each inhale, and squeezing the belly in while deepening the twist with each exhale. Hold for 30 to 60 seconds, then switch sides.

4. Leg Cradle Place: your outer left ankle on your right thigh. ...

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Location:  US

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