This week I have been sitting a lot. Between writing and catching up on end-of-summer paperwork, I’ve logged more time in a chair than I usually do. Yesterday I ran in the morning and later I put down my mat for a lunchtime yoga practice. But today I didn’t have the luxury of extra time, and after a morning of sitting, my body was calling for yoga. Sound familiar? When you have an unusually full day and you’re trapped behind a desk, this 5-step simple sequence is the answer.
Step 1: Go for a 5 minute walk. If you’re home, go check your mail or wander into your backyard. If you’re in an office, take a lap around the building or mosey into the parking lot. Take these 5 minutes alone and with no electronic devices. While you move, bring your attention to your breath. Aim for steadier, deeper breaths, and allow yourself to get curious about your habitual breathing patterns.
Step 2: Seated side stretch. Come back to your desk chair. Sit tall in the middle of your chair. Allow your right arm to settle onto the armrest or relax into your lap. Reach your left arm overhead, and find a side stretch that feels ahhh to you. (Add more: look up toward your left hand and allow your neck to get a stretch.) Hold for 10 breaths. Switch sides and repeat.
Step 3: Seated twist. Wrap your right arm around the back of your chair. Sit tall, and look over your right shoulder, twisting from your core. Your left hand can hold onto the right side of the chair or the right-side armrest to help you twist deeper. Hold for 10 breaths. Switch sides and repeat.
Step 4: Seated forward fold. Take your knees and feet wider than hip width. Settle your hands onto your thighs and sit tall. Engage your core and lean forward, keeping a long spine. You don’t have to go far: a few inches may be all you need. If you have any bone density issues, skip this move altogether. (Add more: take your hands to the back of your chair, and you’ll feel an additional stretch in your arms, shoulders, and upper back.) Hold for 10 breaths.
Step 5: Seated extension. Slide to the front edge of your chair. Reach your hands to the back of your chair and hold on to the seat. Engage your core, and extend your sternum skyward. Draw your shoulder blades down. (Add more: lift your chin and find a front-of-the-neck stretch.) Hold for 10 breaths.
More yoga is better than less, but some yoga is definitely better than none. This took me just under 12 minutes, including my walk. It was the perfect midday reset for my body and mind. This is simple to do and simple to remember. The next time you’re stuck at your desk, be a desk chair yogi!