Doing Yoga at Work

Doing yoga before or after work is great. Even better is to incorporate yoga stretches into your day at work. This is essential for people who must sit at a desk all day and work. Yoga stretches can help alleviate back pain and stop the damage done by repetitive motions. Taking a few minutes to stretch a few times a day can increase your productivity, lower stress levels and most importantly make you feel better.

Neck rolls are the place to start. To do these, first take your shoes off if you are wearing high heals. Next close your eyes and let your chin drop to your chest. Slowely circle your neck by bringing your right ear to your right shoulder and then move your left ear to your left shoulder. Keep your shoulders relaxed and do not speed up when you find an area of tightness. Do three to five rolls starting on one side and then start with the other side.

The cat - cow stretch can be done by placing both feet on the floor. Put both of your hands on your knees and when you inhale arch your back and look at the ceiling. When you exhale let your head drop forward and round your spine. Do this for three to five breaths.

To do a seated spinal twist sit sideways in your chair and put both feet flat on the floor. Hold the back of the chair with both hands as you twist yourself towards the back of the chair. Repeat this movement going the opposite direction.

The wrist stretch is done by standing up and turning your wrists to face your computer while your fingers face the edge of your desk. You should flatten your palms as much as you can against the desk, be sure to back off if you feel any pain.

A forward bend is done by pushing your chair back from your desk and putting both of your feet flat on the floor. Lace your fingers together behind your back and straighten your arms. After you have brought your hands down, fold at your waist to bring your hands over your back. Release your neck as you rest your chest on your thighs.