Wellness@Work: Yoga at your desk for productivity

By Michelle Ryan
mryan@health.southalabama.edu

Need a boost right at your desk? Get your day going or refocus before the mid-afternoon slump hits with these yoga postures you can do seated in a chair or standing. 

These stretches can help improve productivity by reducing stress, increasing focus, and energizing the body:
 

1. Seated Forward Fold: Sit on the floor with legs extended in front of you. Reach forward, lengthening your spine, and fold forward over your legs, extending toward your feet. This pose also can be done seated at your desk. This stretch helps calm the mind and relieve tension in the back and hamstrings.

2. Cat-Cow Pose: Start on all fours, with hands under shoulders and knees under hips. Exhale, round your spine, and tuck your chin to your chest (cat pose). Inhale, arch your back, and look up (cow pose). To do this in a chair, place your hands on your thighs for support and alternately round and arch your back. This stretch helps release tension in the spine and improves focus. 

3. Standing Forward Fold: Stand tall with feet hip-width apart. Hinge from the hips and fold forward, allowing your upper body to hang. Bend your knees and shift more weight onto the heels. This pose helps calm the mind, relieve stress, and stretch the hamstrings. 

4. Warrior II: Stand with feet wide apart and turn your right foot out. Bend your right knee, keeping it aligned with your ankle, and extend your arms out to the sides, parallel to the floor. Repeat on the left side. This pose strengthens the legs, improves focus, and builds confidence. 

5. Tree Pose: Stand tall and shift your weight onto your left foot. Place the sole of your right foot on your left inner thigh or calf. Find your balance and bring your hands together at the heart center. This pose improves focus, stability and concentration. 

Remember to listen to your body and modify any poses as needed. Practicing these yoga stretches regularly can help enhance productivity and overall well-being. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.