Yoga Behind the Desk: Part 2

Continuing the sequences from last week's Desk Yoga for neck and shoulders, we extend the sequence to the back and how to keep it lengthened and limber throughout the long day spent with the office chair.

In sedentary desk work, our bodies tend to crunch forward. We tend to create the letter "C" with the spine when normally it is an S-shape . Doing any of the recommended poses will counteract that tendenCy and moving your C back toward an S.

The back is one of the biggest victims of desk work. The longer we sit the easier it is for the vertebrae of the spinal column to crunch down onto one another and may eventually cause pain or worse. Therefore, these 5 poses will help to keep your spine limber and strong. They are wind release, pelvic tilt/tuck. simple twist, seated backbend with eagle arms and a crunch twist.

See the sequence here where I've included 5 poses and cues for the back. Scroll down past the neck and shoulders to the back section.

Try to do some of this body work throughout your day. Five minute snippets will give you a break and remind your body that it can still move. You can do some of these at the same time you are doing your desk work. For example, seated pelvic tilt and buttock squeeze.

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.

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. Above all...

Remember to Breathe!