As anyone who works in an office can attest, there is a dangerous proclivity in that atmosphere to develop very bad health habits: sitting in front of a computer all day, more likely than not in a bad posture, breathing shallowly and feeling the pressure of constant deadlines.

The easiest and most socially acceptable breaks are to grab a coffee, have lunch at the food fair, or even just work right through. Yes, there are alternatives that more and more people are embracing – going for a walk, a workout, or a yoga class during lunch – but those of us who don’t want to get sweaty, shower and change could use a break too. Something to put a pause in our day, a few poses up our sleeve to restore balance when the boss finally leaves our office or that four-hour meeting is finally over. Suit on, in the office, satisfying that craving for free movement that our bodies are crying out for.

More than simply some neck rolls and wrist stretches, this series moves the whole body, gently stretching and strengthening – preparing for a better day tomorrow, not just a way to make it through today.

Warm Ups in a Chair

• conscious breathing into the abdomen
• neck stretches
• shoulder movements
• seated cat stretch
• psoas muscle stretch (standing beside your chair)

Asanas

• Tadasana (Mountain Pose)
• Nitambasana (Standing Side Bend) See Asana this enews
• Ardha Chakrasana (Standing or sitting and arch back)
• Padahastasana (Standing Forward Bend)
• Utkatasana (Standing or Seated Chair Pose)
• Virabhadrasana 2 (Warrior 2 Pose)
• Matsyendrasana (Seated Spinal Twist)
• Gomukasana (Cow Face pose, Standing or Seated)
• - Pranatasana (Child’s Pose Seated in a Chair)

Relaxation follows, seated in a chair, allowing your breath to nourish each part of your body, taking away all pains and tension, leaving you relaxed and peaceful.

Internet Resources:
www.yogajournal.com
www.yogaforthedeskjockey.com – part of Susi Hately Aldous’ extensive website
www.centre4activeliving.ca/workplace/trr/tools/yoga_atdesk_en.html - Alberta Centre for Active Living
www.expertvillage.com/video-series/802_yoga-office.htm - a series of How-To videos on office yoga
www.soundtells.com/YogaOffice (and many more that I browsed and got ideas from, but unfortunately can no longer remember) There are so many more websites on yoga that you can do at you desk. Google searches with any combination of ‘office’, ‘desk’, ‘computer’, and ‘yoga’, ‘stretches’, or ‘exercise’ should keep you well stocked on browsing material for months!

For readings:
www.wisdomquotes.com

Debbie Buhlmann completed this project for her 500 hour SOYA certification in 2008. If you would like a pdf copy of the full Specialty Project Yoga for the Office from our SOYA Library, please email us at info@soyayoga.com