Wellness@Work : Try yoga at your desk for improved focus 

Practicing yoga at your desk can be a great way to improve focus, reduce stress, and prevent physical discomfort from long hours of sitting.  

Here are some simple desk-friendly yoga poses to help enhance concentration and mental clarity: 

• Seated cat-cow stretch. Sit at the edge of your chair with your feet flat on the ground. Place your hands on your knees. Inhale, arch your back, lifting your chest and tailbone (Cow). Exhale, round your back, drawing your belly button toward your spine (Cat). Continue moving between these two positions. The rhythmic movement and mindful breathing help you stay centered and can refocus your mind. 
• Seated forward fold. Sit on the edge of your chair with your feet flat on the floor. Inhale to lengthen your spine, then exhale and fold forward, bringing your chest toward your thighs. Let your head and neck relax. This gentle forward bend encourages deep breathing and can help clear mental clutter. 
• Neck and shoulder rolls. Sit up tall and slowly drop your ear toward one shoulder. Gently roll your neck forward in a circular motion, then reverse the direction. You can also roll your shoulders forward and backward to release tension. The slow, deliberate movements help you stay grounded and reduce distractions. 
• Seated spinal twist. Sit with your feet flat on the floor and your spine straight. Place your left hand on the outside of your right knee and your right hand on the back of the chair. Inhale to lengthen your spine, and exhale to gently twist your torso to the right. Hold for a few breaths, then repeat on the other side. Twisting poses can help you reset mentally and physically, allowing for better concentration. 
• Seated side stretch. Sit with your feet flat on the floor and your spine tall. Inhale, raise your right arm overhead, and exhale as you lean to the left, stretching through the right side of your body. Hold for a few breaths, then repeat on the other side. The stretch and deep breathing help open up the chest and release tension, making it easier to concentrate. 
• Wrist and finger stretches. Extend your arms in front of you, palms facing outward. Use your opposite hand to gently press back on the fingers of each hand, stretching the wrists and fingers. You can also make circular motions with your wrists. The stretching and release of tension in the hands help keep your mind focused and prevent physical discomfort. 
• Seated leg extensions. Sit tall in your chair, engage your core, and extend one leg straight out in front of you. Hold for a few breaths, then lower your leg and repeat with the other leg. You can add ankle circles to improve flexibility. The core engagement and gentle movement can help sharpen your focus and increase blood flow. 
• Chair pigeon pose. Sit in your chair with both feet flat on the floor. Then, cross your right ankle over your left knee, forming a figure-four shape with your legs. Gently press your right knee downward and lean slightly forward to deepen the stretch. Hold for several breaths, then repeat on the other side. This hip-opening stretch helps release physical tension that might be distracting your mind, making it easier to concentrate. 
• Seated mountain pose. Sit at the edge of your chair with your feet flat on the floor and your spine tall. Reach your arms overhead with your palms facing inward, keeping your shoulders relaxed. Breathe deeply, focusing on the length of your spine. By engaging your posture and focusing on your breath, you bring yourself into a mindful and present state. 

These yoga poses can be done throughout the day to keep your body active, reduce tension, and enhance your mental clarity. Try integrating them into your work routine to stay focused and productive! 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.         

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 at https://www.usahealthsystem.com/wellness.