Doing Yoga from Behind a Desk

Recently, I ran into a couple of people who were interested in doing yoga, but were stuck behind a desk all day and can't find the time to practice or get any meaningful exercise. I left with the thought that I can help them with yoga. But how could I do that? What is the best way to meet them where they are? How can I help them maintain their health while they have a sedentary job?

After some thought, my answer to that question was to recommend yoga sequences in bitesize pieces. These would be small yoga sequences done throughout the day mostly sitting at the desk.

First, keep in mind that you don't have to attend a yoga class to be able to do yoga (yet, of course, it helps). Here are some yoga poses and breathing (pranayama) exercises you can do from behind your desk. Some poses can be done very discretely while others less so. I've created here a sequence that will help you throughout your day in the office. Take it in bite-size pieces or do the whole thing. The options are yours. and remember, do not practice yoga unless you have had clearance from your medical professional. This week, the focus is on neck and shoulders. Next week we'll cover the back and hips. See the sequence here where I've included cues for neck and shoulders only. Cues will be added to the other sections in the coming weeks.

While all the poses in the sequence are designed to be done from a seated position behind your desk, it is also important to take breaks throughout the day to stretch and move your body when away from the desk. For example, on your restroom break, walk back and forth to the bathroom twice instead of one or take the stairs to the restroom that is on a different floor.

Breathing

Breath is our life force, pranayama. Being able to control the breath is essential to bringing us out of a stressful situation. Following are two breathing exercises that can be done at your desk.

1. An easy stress-reliever is to inhale two breaths quickly through both nostrils. Then slowly, taking twice as long, exhale through the mouth. Do this two to three times in each session.
2. Three part breath: inhale to the belly, inhale to the ribs, inhale to the collarbone. Notice the whole front of your torso inflate as you bring in the air in three parts. Then slowly let the breath out through the nose.