Five Minute Yoga Break

You’re sitting at your computer, clicking away, and before you know it its 4:00pm. Your buns are numb, shoulders are scrunched, and you’ve barely budged from your desk in seven hours. Sound familiar?

Next time this happens, take a quick yoga break! Find a quiet spot outside, in the hallway, or maybe even a vacant conference room and move into these resetting yoga poses.

Forward Fold

Forward Fold is so easy to sneak in during the work day, and for some reason, our bodies just ask for it. If you only have one minute to spare – this is the posture to prioritize! Stand with your feet hip-width apart (or more), and fold your torso over your legs with a long spine. Bend your knees as much as you need. Let your neck and head relax, and rest your arms where they’re comfortable. If your outfit allows, interlace your hands at your lower back and draw your palms slightly forward for a chest and shoulder opener. Hold for a minute, and slowly return to standing.

Chair Pose with Vertical Twist

Twists are great for detoxing your belly organs. They promote metabolism and healthy digestion – a must for those of us who sit most of the day. Start in a standing position with feet together. Bend your knees and bring your weight back into your heels. Engage your low belly. Reach your arms high, and then extend your left arm forward and your right arm back. Draw your knees back together, so your hips and knees are both pointing straight forward. Hold for 20 – 35 seconds, inhale back to center, and then switch to extend right arm forward and left arm back. Release to Forward Fold.

Figure Four

When we sit all day, our hips don’t move much, causing our circulation to come to a slow crawl. To get your blood flowing, start in a standing position with hands at heart center; bend your knees, root down through one foot, and stack your opposite ankle on top of your standing thigh. Flex through your lifted foot, and draw your weight back into your standing heel. For a deeper stretch, rest your palms on the ankle and knee of your lifted leg. Breathe for 30 seconds, and switch sides. Your hips will be relieved!

Down Dog

This pose is a bit more challenging at work, since you’ll want to find space where there’s no chance of mooning your co-workers! To come into Down Dog, first find Table Top. Come to your hands and knees, and stack your shoulders over your wrists, and hips over your knees. Palms should be shoulder-width apart, knees hip-width apart. Root your hands into the ground; roll over your feet to send your hips high. You should look like an upside down “v” from the side. Relax your head and neck and breathe here for a minute or so. To release, come back to Table Top.

Camel

Camel is the equivalent of drinking a shot of espresso in the middle of your day. If you’re not wide awake after this pose, a Frappuccino tomorrow morning is on us! Start in Table Top, and come up onto your knees (roll up your jacket or sweater under your knees if you need some padding). Stack your shoulders over your hips, and hips over your knees. Place your palms on your lower back/upper glutes (fingertips pointing down or up – your call), slide your shoulders away from your ears and squeeze your elbows toward one another. Gaze up to open through your heart. Breathe here for a minute, and release.

You can now return to your desk feeling refreshed! Your co-workers will thank us. You’re welcome!