10 Ways to Practice Yoga in the Office

Ok, so your office doesn’t exactly include being able to ‘quit the day job’ and fulfill your lifelong dream of becoming a yoga instructor yet on the list of holiday options. That’s ok. These things take time, (and money!). We all know what it’s like to sit uncomfortably at a desk for hours at a time, secure in the knowledge that next month’s rent will be payable, yet physically itching to drop to downward dog and stretch out that spine on the office rug after hours staring at a screen. As we learn in yoga, finding a middle ground is key, and if you really can’t wait for your 6pm Vinyasa class or escape for a quick lunchtime flow at Yogahub, we’ve compiled a list of 7 subtle yet effective ways to get your yoga on as you tick through your daily tasks.

 

  1. Sit up Straight
    It may sound simple – and it is. Ensuring your spine does not round and become accustomed to curving over your coffee cup and keyboard is vital to maintain a good posture and core. Uncross your legs. Simply adjust your sit bones and belly to an alert and attentive posture, and peel your shoulders back whenever you notice a curvature. Practice balanced and strong breathing, like in Tadasana. This will make sure you maintain focus, and lessen anxiety, allowing you to meet deadlines as required. You’ll also feel and look more confident! Post-it notes can be a helpful reminder to ‘sit up’ whenever your attention wanders to the walls or floor or ceiling…anywhere away from your work!
  2. Side Stretch
    Last I checked it was a perfectly acceptable office activity to have a little stretch now and then – now all you have to do is practice mindful breath awareness as you do it! On a deep inhale, raise both arms above your head. You can remain in a seated position, with your back and shoulders straight. Touch the palms together, and hold for 5 breaths. Alternate between leaning to the left and right to experience a stretch in both sides, holding each side for an equal number of breaths.
  3. Chair Pose
    It’s called ‘Chair Pose’ for a reason! Sitting straight and comfortably with your two hands on your thighs, take several deep breaths. You can even close your eyes if it’s particularly busy today – achieving calm in the chaos of a stressful office environment is no easy feat. Raise hands above head, and using the strength in your legs, lift the sit bones several inches from your seat, maintaining the ‘seated’ posture as you hover for 5 breaths.
  4. Seated Cat-Cow
    While you may lack the floor space and general social confidence to complete a round of cat-cows by the printer machine, simply peeling your shoulders back and down on an inhale, and rounding your spine to suck your bellybutton in the direction of your spine on an exhale several times is a great way to compensate. Make sure you begin sitting up straight and breathe slowly! This pose is great for alignment and re-configuring your entire system after a stressful meeting.
  5. Seated Twist
    What’s that behind you?? To the left? Hmm, not sure. How about to the right? This one is easy to do subtly, but don’t forget to focus on your breath! It’s easy to get carried away in the physicality of yoga, and an environment like an office space makes it extra hard to focus on the interior, most important and beneficial side of the pracitce. Twist from below the waist, letting your head follow your spine and remain on each side for several breaths.
  6. Forward Bend
    Depending on the understanding of your co-workers this pose is more easily accessible for some than others. Of course, you could always just pretend to have something in your shoe! With feet shoulder-width apart from a standing position, slowly bend forwards from the waist on a long exhale. Don’t force your hands to touch the floor, rather let them rest comfortably wherever they reach naturally, and remain here for several breaths. Exit the pose in a similarly controlled and mindful fashion.
  7. Tabletop Shoulder Opener
    Using the actual top of your table or desk, scoot your chair back several inches so that your arms can stretch out straight, palms still on the desk. Drop head down between the arms and hold for several breaths, ensuring the rest of your torso remains in line and legs are uncrossed. If anyone asks, just say you lost something under the desk!
  8. Aeroplane Safety Pose
    I’m not quite sure what the actual name of this pose is, but it looks like the seated forward fold from your chair that’s instructed on aeroplanes to assume should the plane get into any difficulty! Widen legs and drop slowly from the lower back and hips until your torso is resting on your legs, head hanging towards the floor. Several breaths here could serve as your new go-to pose for any panicked or stressful situations!
  9. Pranyama and Meditation
    Remember, ‘to practice yoga’ does not merely mean working through a successful flow of asanas and feeling like you’ve completed a great workout. There is much more to an active and authentic yoga practice than physically challenging yourself to a pose you’ve never done before. In this sense, an office environment can actually be the ideal location to practice breathing and pranyama techniques you’ve learned in class. If nothing else, it is certainly the environment in which they may become necessary at short notice – stressful situations and work-related anxiety hits even the most practiced yogis at times, and it is important to be able to take 5-10 minutes break from work, not necessarily from your desk, but to just breathe. Close your eyes and practice “4-2-6” breathing, or quietly work through a round of Kapal Bahti as your colleagues quabble over who’s going to pick up this week’s lotto numbers.
  10. Practice Gratitude
    This can be as simple as saying ‘thank you’ to the new intern who’s just dropped off your coffee, or more meditative as you calmly remind yourself to appreciate the job you have for the funding it provides you to live, to travel, and to attend yoga classes! Whenever it becomes too much, remind yourself of this, and be thankful for all the little things. Thank your body for being a healthy and functioning vessle by nourishing it at lunchtime, and ensuring your continued growth and focus!

 

There are many other adaptations to help you maintain your practice and focus in the office, especially with the emergence of Chair Yoga in recent years and the variety of simple stretches and twists that can be practiced from a seated position. Though they may not provide a full body stretch and sense of invigoration that a full practice will, they at least will help you get through the day in the office without tensing up too much and will definitely help maintain your flexibility and strength.

Alternatively there are also now many yoga studios and independent teachers offering corporate yoga classes to groups of workers in offices in their area- why not suggest it to your colleagues and organise your favourite yoga teacher to come to you?

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