Namaste
Some quick yoga stretches can help to melt away the stress of your day.
By Cass Fava
The practice of yoga originated in ancient India around five thousand years ago. While it started as a spiritual endeavor, it has become a great way for modern practitioners to increase their physical and mental well-being. A standard yoga practice consists of physical poses, or asana, combined with breathing techniques, or pranayama. It was introduced in the United States in 1893 and has only continued to grow in popularity. It’s estimated that around thirty-six million Americans participate in yoga somehow.
While a full yoga practice is best for your well-being, yoga has been adapted from its original practice to suit modern-day life in many ways. So, moves are available regardless of your mobility, location, or availability.
Can’t Leave Your Desk?
Here are a few moves to try while seated.
- Seated Cat-Cow: Place your hands on your thighs and sit tall. Inhale as you push your chest forward and look up slightly in cow pose. Then exhale as you round your spine and tuck your chin in cat pose. This is a great stretch for your chest and upper back.
- Seated Twist: Place your left hand on your right thigh or the right armrest of your chair. Lightly twist to the right. As you inhale, try to grow taller. As you exhale, twist slightly more. Try not to use your hands to push your stretch too far. Repeat on the other side.
- Eagle Arms: Sit up straight and reach your arms out in front of you at shoulder height. Tuck your right elbow into the crook of your left arm and twist your arms up so your fingers point at the ceiling. If possible, try to touch your palms together, but do not push the stretch. Raise the entire position towards the ceiling while taking a few deep breaths. Repeat on the other side.
- Side Stretch: Sit up straight. Reach your left arm up while placing your right arm on your armrest or down towards the ground. With your left arm, reach up and over towards your right side and look up at the ceiling. Pause to take a few breaths. Repeat on the other side.
Only Have a Few Minutes in the Morning?
Sun salutations are a standard practice for waking up and greeting the sun. They consist of a sequence of poses paired with breathwork. Here is the standard flow, which can be repeated three to five times.
- Stand in Mountain Pose. Push your feet down into the ground, stand tall with your shoulders back, and relax your arms at the side of your body.
- Press your hands together in a prayer pose in front of your heart. Take several breaths.
- As you inhale, raise your arms straight overhead and separate your hands with your palms facing.
- Exhale as you dive your arms forward and reach toward the ground in a Forward Fold. If you feel a little tight, you can place your hands on the back of your calves, on the ground, or rest them on your thighs.
- Inhale to a straight back, parallel to the floor, and extend your hands towards the ground or rest them on your thighs. Picture holding an apple under your chin to help level your head.
- Step backward into a plank position with your arms extended as you exhale. For a half plank, you can stay on your toes or kneel on the floor.
- Inhale as you lower yourself to the floor and snake the front of your body into a Cobra pose. Keep your thighs on the floor, but lift your body to the most comfortable position. You can do a low cobra, staying very close to the ground, or extend your arms fully for a high cobra. Be mindful of how your lower back feels in this position, and don’t push too far.
- Exhale as you push your arms into the ground and raise your hips into a Downward-Facing Dog. Form an upside-down V shape with your body. Relax your shoulders so they’re not by your ears, and lean your hips back slightly towards your feet. Your heels likely won’t touch the ground. In this position, you can take several deep breaths or move your feet in a pedal-like motion to stretch out your calves.
- Inhale as you bend your knees and walk your feet to meet your hands.
- Exhale and relax here in a Forward fold.
- Inhale as you press through your feet and slowly roll up to standing with your arms above your head.
- Exhale and return to Mountain Pose with your hands at your sides.
Want to Try Something More?
If you want to take it a step further and try something more involved, there are a host of on-demand yoga services to help guide you through yoga classes at home, not to mention the many local yoga studios you can find with a quick Google search.
Here are a few resources for at-home yoga classes:
- Apple Fitness+ – Apple offers a monthly fitness subscription with many exercise options, including yoga. Several different instructors are available, so you can find one who suits your needs. There are multiple class length options for both energetic and slow flows.
- Yoga Download – It offers several different subscription options, with limited or unlimited class downloads and a variety of class options. Some free classes are also available.
- Yoga Studio App – An app available on the Apple App Store and on Google Play that offers portable yoga options. It’s a very easy interface, with many options for classes and tracking your progress. They offer both monthly and annual subscriptions for access to classes.
Resources
National Center for Complimentary and Integrative Health. “Yoga: Effectiveness and Safety.”
Pandurangi, Ananda; Keshavan, Matcheri; Ganapathy, Venkatesh; and Gangadhar, Bengaluru. “Yoga: Past and Present.”
Johns Hopkins Medicine. “9 Benefits of Yoga.”
Steinberg, Linda. “6 Yoga Exercises You Won’t be Embarrassed to Do at Your Desk.” Harvard Business Review.
Brower, Elena. “These 16 Desk Yoga Poses are Perfect for the Office.” Yoga Journal.
MasterClass. “How to Practice a Traditional Sun Salutation in Yoga.”
ABOUT THE AUTHOR
Cassandra Fava is a versatile attorney and sourcing expert based in Colorado with a robust legal practice and strategic sourcing background. Cassandra is an alumna of the University of Denver, combining her legal expertise with a passion for wellness and mindfulness. In addition to her professional accomplishments, she is a certified yoga teacher, meditation coach, and sommelier, integrating her holistic approach into her personal and professional life. Cassandra’s unique blend of skills and interests allows her to approach challenges with a well-rounded perspective and a deep commitment to well-being.