One of the most wonderful things about yoga is that it can be practiced anywhere; in a studio or gym, on a beach or a mountaintop (aaah!), or even in your office or workplace. Although few of us are fortunate enough to have our employer offer yoga classes, there are some simple yoga stretches and techniques which you can perform even when sitting at a desk or a computer. Taking a short break to do some quick yoga stretches has many benefits. Stretching increases blood flow to the brain, which makes it easier for us to concentrate and think clearly. And it also helps allieviate the #1 work-related health problem: stress. Taking just a few minutes a day, perhaps by substituting one yoga break for one trip to the coffeepot, can make us more productive and benefit our overall physical and mental health. The following are a few simple stretches you can do, even while seated at your desk. Do them throughout the day, or even complement your stretching by taking a quick brisk walk around the office. Your body and mind will thank you for it.
Relaxing the Neck and Shoulders
Start by lowering your head forward towards your chest. Hold this position for a few moments, while concentrating on stretching the muscles in the back of your neck. Close your eyes and relax. If you wish to rub the back of your neck at this time, feel free. After a few moments, slowly roll your head from side to side. Be careful to go only to the sides, and do not roll your head to the back, as you want to relax your muscles, not hyperextend your neck.
Next, concentrate on your shoulders. Let your head relax in an upright but natural position. Begin by rolling your shoulders forward. Hold this position, allowing time for the muscles along the upper part of your back relax. Then slowly roll your shoulders forward and back, up and down, increasing circulation to the neck and head area.
Clasp your hands in front of you and extend, stretching forward, rounding out the back and allowing the upper and mid back to stretch. Again, hold for a few moments. Allow your eyes to close if you wish, and breathe deeply. Then, keeping your hands clasped, stretch your arms up overhead, and stretch back, opening the chest. Again, breath deeply and just take a moment to relax.
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