Whether you’re working from home or in an office, spending countless hours at your desk can take a toll on your body. Most of our lifestyles require us to sit at our desks for hours a day. Unfortunately, our bodies are not supposed to sit for hours on end, so stretching and maintaining flexibility in joints and muscles can help prevent and heal injuries and pain. If you don’t take care of your body, you may experience more serious health problems in the future. Practicing a few minutes of yoga can do a lot for the mind and body.Taking short breaks to incorporate some simple exercise into your day will also help Improve your flexibility, increase focus and mental clarity. Today I will share with you a tabletop yoga routine that can be easily done in 5 minutes. I hope this will help relieve any tension or stress in your body and keep your mind clear throughout your day.
5 Minute Tabletop Yoga
start pose and breathing
For all of these poses, you’ll start sitting with your feet flat on the ground, like rails. You may need to sit further forward in the chair. Keep your spine, neck, and head elongated and aligned, as if a rope was pulling your head toward the sky. Relax your shoulders back and down and relax your chin. Return to this Seated Mountain Pose between each pose to check your body and breath.
Start by bringing attention and intent to your breath. Gently place your hands on your belly, filling your belly and chest as you inhale deeply. As you exhale slowly and steadily, feel your breath pass through your belly and into your chest, try to squeeze the last bit out, then pause at the end of the breath and start again. Three deep breaths It has been shown to have positive effects on the amygdala and prefrontal cortex, reducing stress, thereby improving mental clarity and concentration. As you complete the poses below, try to keep checking your breathing and focus on long, deep inhales and slow, steady exhales. If you find your mind returning to work or other thoughts, that’s okay. Pay attention to this thought pattern, and then refocus your attention on the breath.
head, neck and shoulders
neck collar
After noticing your breathing, start moving your head, neck, and shoulders. Starting your short exercise with some simple neck and shoulder circles is a great way to relax. We spent a lot of time hunched over our keyboards, which made a number on our necks and shoulders. Gently place your right ear on your right shoulder, then slowly roll your chin down to your chest before placing your left ear on your left shoulder. Switch directions back and forth. Keep your neck safe by only rolling side to side and forward, don’t roll your head back over your shoulders – this fragile position can lead to hyperextension and injury. Deeper Side Neck Stretch – As you move your right ear to your right shoulder, you can place your right hand on top of your head and gently guide it further for a deeper stretch.
Cow Face Arm Pose
Try to open up in your shoulder room Cow Face Arm Pose. Extend one arm up and back behind your head to your back and the other arm behind your back up to your shoulders and head. If you can, try putting your hands together. If you have a leash or leash handy, you can use it for grip. Stay here for a few breaths and switch sides.
An alternative to this pose is the cow face with eagle arms. Instead of reaching back, you extend your arms in front of your body, one elbow over the other. Turn your hand to touch the palm of your other hand. Lift your elbows away from your body while pressing your hands together. Take a deep breath, slowly and steadily, then gently release and switch sides.
back and spine
cat cow
cat cow Always a wonderful pose to bring some movement and lengthening to the spine. Open your chest and heart as you inhale, move your shoulders down and back, and exhale around your chest and shoulders inward. Repeat several cycles to open and exhale.
lower back and hips
sitting pigeon
I have chronic hip tightness and low back pain Dove is my go to pose If only I had one time! It feels good and this pose is such a release for me both physically and mentally. Lift one leg and place the ankle on the opposite thigh/knee. Put your hands on your ankles and knees and breathe deeply. To deepen this chest-led pose, move your upper body over your legs. Pause slowly when you feel a slight stretch in your hips and lower back. Don’t forget to switch sides!
Sit and fold forward/Happy Baby
Lead with your chest and heart, Slowly fold your body down over your legs. Relax your head, rest here, and breathe gently. You can grab your elbow with either hand, or just let your arm hang down.
for happy child Spread your knees apart and fold forward, wrapping your arms between your legs and wrapping around the outside of your legs/chair legs. Feel your spine, hips, and legs lengthen.
sideways
crescent moon
On the next inhalation, lift your arms up above your head and bring your hands together. Use your core and hand lead to open your heart and stretch to the right, lengthening through your left side. Breathe in here, then come back to center and repeat on left side.
sitting side angle
Rotate your right knee out to the right side of the chair and extend your left leg to the left. Press your right elbow into your right thigh, then extend your left arm up and over your head at a 45-degree angle. Keep your spine long, your heart open, and your shoulders back and down. Breathe and switch sides.
tortuous
Seated Spinal Twist
On the next inhale, guide with your heart, reaching behind you with your right hand and grabbing the back of the chair. Put your left hand on your right knee and breathe here. Repeat on the left.
feet and legs
Bend point toe
Extend your legs in front of you and alternate between pointing and bending your toes. Feel the stretch and strengthening through your feet and calves.
tiptoe
With your feet flat on the ground, lift your heels to reach your toes. Bring your heels back and live again. Continue for a few more cycles to feel the strength in your calf.
Yoga is an incredibly transformative practice for both body and mind. If you are injured, see a doctor for professional advice and diagnosis. Remember to breathe through these poses to make this practice as beneficial to your mind as it is to your body. Listen to your body as you consciously move through each pose – surrender for deeper stretches and strengthening exercises, and relax if you feel any pain or discomfort. Enjoy, I hope these simple practices help make your work day more comfortable and calm.
