Most likely, even if you have a regular yoga practice, the majority of your time each day is spent off your yoga mat. As a result, it is important to find ways to mindfully listen to your body when there’s not a teacher in front you telling you where to place your hands or when to breathe. Taking yoga off the mat and into your workplace doesn’t mean you have to carve out hours for meditation or a take a super savasana over lunch (even if that sounds wonderful!). There are simple and practical ways to incorporate bodily awareness that will benefit you physically and mentally that don’t require an hour-long yoga session – or even leaving your desk!
If you spend a lot of time at a desk during the day, here are our recommended “ABC’s” for quick workplace yoga:
A – Activate areas of inactivity.
B – Breathe! I can’t emphasize the importance of mindful breathing enough.
C – Choose the correct muscles to stretch.
Today’s post will focus on the “A” – activating areas of inactivity. Check out upcoming blog posts to find out more information about breathing and stretching at your desk.
ACTIVATE: If you are sitting much of the day, your gluteus muscles are spending a lot of time being pressed into a chair. To counter the effects of spending many hours seated, find some ways to activate those muscles. Simply contracting the glute muscles towards your mid-line can help. Hold the contraction for 6-8 seconds and then release. Squeezing the quadriceps at the front of your thighs to extend the lower leg out in front of you also activates muscles not normally engaged while seated. Of course, getting up and waking around is great, but a gentle contraction of these muscles can even be done while you are still working at your desk. If you find yourself stuck in your seat, or just need a practice to do from your chair, click on the link below for a simple seated routine. If you don’t have time to do the whole series at once, pick one or two at a time throughout the day to activate muscles and recharge you mind.