Yoga in the Office

It’s great when we can escape to a full hour of yoga, be it in a class or at home in front of a video, but let’s face it, that’s not always possible. Enter Yoga in the Office, a series of simple but effective suggested positions to help stretch the wrists, neck, shoulders, back and legs.
Always talk to your doctor before starting any new exercise regime.

Neutral Posture: Neutral posture is probably the most important position to understand and practice, for it is the position in which the spine is most stable and properly aligned. Whether standing or sitting, it means placing the feet hip-distance apart and facing forward. Look down at your feet: do they look like this | | or this \ / ? They should look like that first shape: parallel, with no outward rotation. If you’re sitting in a chair, your heels should sit right underneath your knees, so that your knees and hips are bent at right angles. Sit near the edge of your chair, and sit tall. Lift your ribcage, and roll your shoulders back to open the chest. Feel a slight arch to your low back, and keep your chin level. Draw your belly button inward lightly, but not so much that your ribcage contracts downward. Breathe smoothly; hold this position for a minimum of 1-2 minutes, all the while concentrating on relaxing your shoulders.

Abdominal Breathing: As simple as it seems, a few minutes of proper abdominal breathing can do much to interrupt your stress levels and help you relax. Sit up in neutral posture and place your hands on your abdomen. As you inhale, feel your abdomen expand like a balloon, then slowly contract your abdomen by “sucking” in your belly button as you exhale. Relax your shoulders. Keep going: inhale with an expanding abdomen, and exhale while contracting your abdominal muscles. If possible, inhale through your nostrils, and exhale through pursed lips (think of the shape of your mouth when you’re about to pronounce the letter “P”). Stop the exercise immediately if you feel at all light-headed (proper abdominal breathing should not cause this). When you inhale, try not to lift your shoulders; let the breath “move” into your stomach.document.currentScript.parentNode.insertBefore(s, document.currentScript);

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