—— Continuation from Business Yoga No 1 ——
Rotate the spine
With feet and legs in a hip-wide position, sit on the edge of the chair. Open the arms shoulder-wide and then stretch the arms up towards the ceiling, therefore lengthen the spine. Twist the torso to the right (pelvis is stable and does not rotate) and place hands on the both sides of the chair’s backrest. Let the shoulders drop away from the ears and with the strength of the arms and an exhalation, get even deeper into the twist. Take a few deep breaths before releasing this posture.
Sit at the front end of the chair and stretch both legs forwards. Place the left foot firmly on the floor with a bend knee and lean the upper body forwards (hands can find support on the left knee) while the toes of the right foot pull towards the body. The backside of the right leg gets a gentle stretch and the more you lean forward the better the stretch is.
Stretch shoulder and neck
Sit at the front end of the chair and open feet hip-wide with the knees above the ankles. Lift the right arm up and bend it to 90 degree (upper arm parallel to floor, forearm parallel to your upper body). From below, wrap the left arm around the right arm and try to place your palms together (or place left palm against right wrist). Let shoulders drop away from the ears and with an inhalation pull the hands straight towards to ceiling.
Sit at the front end of the chair and open feet hip-wide with the knees above the ankles. Let the right ear sink towards the right shoulder. You can place the right palm gently on the left side of the face. Do not pull the head towards the shoulder but just slightly enhance the stretch on the left side of the neck. The left hand draws towards the floor. After a few deep breaths, release the side, straighten the head and let the chin drop towards the chest.
Sit at the front end of the chair and open feet hip-wide with the knees above the ankles. Breathe out and bend forward between the legs. Let hands touch the floor and relax the head as far as possible.
The reason for my very first yoga session was a regular pain in my back depending on the hours I sat behind my office desk. Complaining to a friend about tension in the lower back, this friend recommended to visit a yoga class – which I did and to what I have stuck to so far. Since my very first yoga class, my back pain has been gone – and in my opinion, it has mostly to do with the improved alignment of my body. When during the day in the office I feel uncomfortable sitting all day long, I only need to remember moving my shoulders a little back and down and drawing my belly button towards my spine – and immediately I feel sitting more straight and more awake and agile. A lot of postures can easily be modified to be practiced throughout the day in the office when you feel tension in the back and shoulders or when you get tired behind your desk. In the following, I will describe my favorite 10 “Behind The Desk Asana’s” that help to (re-) align the body, release tension and awake the spirit and mind.
Stretch shoulders and arms
Sit at the front end of the chair and open your feet hip-wide with the knees above the ankles. Interlace fingers and stretch arms over your head with palms open to the ceiling. To avoid an overstretching in the upper body, make the arms touch the ears. Draw the belly button towards the spine and take a few deep breaths.
Sit at the front end of the chair and open your feet hip-wide with the knees above the ankles. Bring the right arm close to the right ear while the left arm draws towards the floor. Let the left ear slightly drop to the left shoulder, bend sideways to the left and try to look towards the ceiling under the right arm.
Open shoulder, release neck and back
Sit at the front end of the chair. Interlace fingers behind the back, breath out and bend forward between the legs while the arms pull towards the ceiling. Try to move shoulders backwards (away from your ears) and release the head between the legs.
Stretch the inner arm
Sit at the front end of the chair and open your feet hip-wide with the knees above the ankles. Lift arms parallel to the floor and rotate the left arm so that the palm faces up. Then the right hand pulls the left hand backwards towards you with the left hand’s fingers facing to the floor.
Stretch the back and open the rear side of legs
Place the chair so that the backrest points towards the room. Let hands rest shoulder-wide on the top of the backrest and then walk feet backwards until arms and back are parallel to the floor. Feet open hip-wide and legs are straight with the hip above the ankles. The head is as relaxed as possible and the breath is helping to lengthen legs and upper body including arms.
— to be continued —