5 Best Yoga Poses for Remote Workers

Welcome to Wellness Tip of the Week!

Each week a new Wellness Tip will drop on Monday morning! Anything from breathing, mindfulness to stretches and asanas all to help you feel your absolute best and maybe even learn something along the way.

This weeks Wellness Tip of the Week is for my desk workers and everyone in-between.

The next time you’re sitting at your desk (maybe even right now) I want you to set a break reminder for every 45 minutes. Now you might be thinking, that sounds like a lot of breaks, do I have time for that? Yes, that is 6 breaks in an eight hour shift. Yep, I know. But each break will only be 5 minutes and can drastically impact how you interact with others, on screener or not. Showing up for yourself, even if just for 5 minutes at a time can make a real impact over time on how we care for ourselves. It sets a precedent, to you and others, that your mental and physical health are something worth making time for.

Now every 45 minutes take a moment to yourself and let’s get started!

1. Diaphragmatic Breathing

   First, closing your eyes, take 3 really deep breaths in, filling the lungs and the belly with air and long slow exhales breathing out of the mouth. This is called diaphragmatic breathing. Try to visualize with each inhale you pull the diaphragm down and with each exhale you release. It takes practice but by the end of the day you’ll have it!

2. Good ‘ol Stretch

   Next, let’s get the body moving. Pushing yourself away from your desk, reach your arms up to the ceiling and take a big stretch. Reach the finger tips to the ceiling and maybe even stretch to the right and to the left. Release whenever you feel ready.

3. Chest Opener

   If you’ve been sitting at your desk or even staring at your computer from your couch or bed chances are you’ve been hunching over. So, leaning forward it your chest, nterlace those hands behind your low back and gently straighten the arms/elbows and press the chest forward. Try to press the back of the hands up toward the ceiling (it will be the smallest of movements) rather than pulling the hands towards the ground. Gently release when you are ready.

4. Figure Four

   When we sit all day, no matter at a desk, on the couch or in our bed, our hip flexors are tightening. So planting your feet on the floor, cross your right ankle over your opposite thigh, flex your right foot and gently hinge forward. Hold for 30 seconds and release. Plant the right foot back on the ground and do the same for the left side.

5. Twists

   Finally, taking an inhale straightening the spine, and exhale reaching the left arm behind you and placing the right hand to the outside of the left knee. Taking 3 breaths here, rotating the ankles outward. Coming back center, straightening the spine again and exhale reaching the right arm behind you and placing the left hand on the outside of the right thigh, rotate the ankles the opposite way. Release after 3 breaths.

That’s it! You’ve calmed your nervous system, made space for yourself, a bit of work for posture, hip flexors and a good spinal twist. You’re all set to hit the ground running or more likely to stare back at that screen.