«These simple poses will help you sneak in some yoga during your day in the office. Besides the physical benefits, you also re-energize your mind and reduce stress», says Mareille.
Need a longer and way better stretch? Join Mareille’s yoga classes in Werkplaats. Monday – 19:00, Wednesday – 19:00 and Saturday – 10:00. For €11 you can embrace your inner self. The price of a 10 lessons card is €95,-. But this October, a 10 lessons card is only €85,-. Sign up by sending an email to firstname.lastname@example.org or drop by the reception.
Ok, let’s get started.
1. Relax & breathe
Possibly the most important tip I can give you is to take a moment and move away from your laptop, even if it’s just a couple of centimeters. Stay seated, put your hands on your thighs and take a deep breath. Breathe in for 4 seconds, than hold your breath for another 4 seconds and then breathe out for 4 seconds. Repeat at least 4 times. This is an easy way to practice a little bit of yoga unnoticeably.
2. Neck & shoulder stretch
One of the most common complaints for people who spend their work day at a desk: neck and shoulder pain. This stretch helps relieve some tension in that area. Slowly move your head up and down (like you’re nodding ‘yes’), but stay in control of the movement. When you wildly start throw your head up and down, you’re not stretching but burdening your muscles. So find what feels good. You can switch to moving your head from left to right (like you’re shaking your head ‘no’).
3. Elongate your back
This stretch is inspired on the cat & cow pose. Slide your chair backwards and put your hands on the table. The pose consists of moving the spine from a rounded position to an arched one. Keep breathing through the positions and repeat as long as you seem necessary.
4. Shoulder twist
Let’s do the twist. Sit up straight, with your feet firmly on the ground. Twist your upper body in the direction of the arm that’s resting on the back of your chair. Stay in this position for 10 seconds. Twist to the other side and repeat.
5. Hip stretch
Time for the last stretch. This one focuses on the hips. Sitting down for a long period of time can cause your hips to tighten, so giving them a little stretch can feel really good. Put your right ankle on your left thigh and slowly move forward pushing your weight into the stretch. Repeat a few times and switch sides.
Congrats! You’re done revitalizing your body and mind. Left wanting more? Join Mareille’s yoga classes in Werkplaats. Click here for more info.