Whether you’re an IT professional, high-powered executive or an administrative assistant oran entrepreneur who need to work on monitors for long hours to meet deadlines. In that case there are chances that you under stress at every moment.
As you know yoga and meditation is very beneficial in stress management. It would be wonderful to have a quite place to practice have a quiet place to practice conventional yoga techniques, but that isn’t always possible. Right? Also it is becoming really difficult to devote time to health routines. Not to worry.Here are few quick and easy yoga techniques that can be performed right at your desk.. These exercises can be done to de-stress at the office.
Read Also : 23 ways to be stress free in office
10 quickest desktop yoga poses
1. Neck rolls
Let your shoulders be in relaxed state and close your eyes. Now start rotating your neck slowly in clock wise direction taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Do it 3-5 times and then repeat same process in anti clock wise direction.
2. Cat cow pose
Sit straight on your chair. Keep your palms on your thighs in relaxed mode. Now inhale and take your head in upward direction slowly and look up at the ceiling. On exhale, let your head drop forward and let your chin touch the chest area. Repeat this exercise 4-5 times.
3. Seated Forward Bend
Pull your chair back from your desk. Sit straight on your desk. Keep feet flat on the ground. Take your hands at the back and interlock your fingers. Now bend at the waist level and let chest rest on the thighs. Stretch your hands tight at the back. This is adopted from standing forward pose and can be done while sitting on chair in office.
4. Seated Spinal Twist
Bring both feet flat on the floor. Twist towards the back of the chair, while holding the back with both hands.
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5. Wrist Rotation
Bring your arms forwards and straight. Now make a fist and rotate your wrists clock wise direction 4-5 times. And then rotate the process anti-clock wise.
6. Hand Stretching
a) Sit up straight and tall in your chair, or if possible stand up. Interlock your hands and keep at your chest level. Now Inhale, turn your palm forward and expand your hands to front. On exhale, rest them back to chest. Repeat this 4-5 times.
b) In position 2, stretch your hands to 135 degree. Inhale. Turn your palm front and raise your hands to 135 degree and on exhalation rest them on the chest. Repeat 3-5 times
c) In position 3, inhale and raise your hands over the head and on exhale, rest them on the chest. Repeat 3-5 times.
7. Shoulder movements
While inhaling lift your shoulders up to your ears and during exhale drop them back. Repeat 3 times. Make sure to contract the shoulder muscle fully when you lift your shoulders up and then on the drop it should be released more completely.
8) Shoulder Strangle
Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint.Now exhale, slowly pull your upper arm in toward your chest.
9) Back stretches
Inhale and bring your hands behind your back and interlock the fingers. On Exhale, stretch the shoulders back while opening the chest. Take few deep breaths. Make sure that your head stays firm and straight and your eye gaze is on the horizon. On exhale contract your shoulders. Repeat this 3-5 times.
10. Eye rotation
Sit upright on chair, relax your shoulders. Relax your facial muscles. Now rotate the eyes in clockwise times and anti clockwise 8 times in each direction. Close your eyes and take several deep breaths. This will provide deep relaxation to your eyes.
You may want to try a quick relaxation meditation to wrap up this session just as a way to refresh and regroup. Yoga can be used for more than simple de-stressing. It can also be used to help in the symptoms of everyday ailments without the use of medication.
Source : wellbeingmantras.com