I was sitting at work today and was completely longing to go upside down. I’ve been getting lots more hang time there of late and it’s becoming so much fun, and bit by bit I’ve been noticing I’m more comfortable being the other way up every time I practice it. However, I’m still on the fence about whether it’s ok to just bust out inversion poses at work where well, no one really sees anyone else upside down much at all. Maybe soon I will, just at the kitchen area, and say an upside down hi to my colleagues.. Yes, that would make me totally less strange..
Which brings us to work yoga! Some of you have classes at your offices, which is brilliant, and if you do, do give them a go as it’s so beneficial to get some flexi time to break up your day and bring some breath and stretch into your body. But those of us that don’t (yet), I’ve pondered on some yoga moves that wouldn’t look too conspicuous at your desk.. so here are my top picks!
REVOLVED CHAIR POSE | Parivrtta Utkatasana |
• With both your feet on the floor, extend your body forward leading with your head and fold from the hips.
• Take your right hand and place is on the outside of the right foot, using your upper arms and elbow for a light leverage
• Rotate your torso, leading with your heart, as far up as you feel like
• If comfortable, lift the right hand up towards the sky!
• Here, you can increase the twist by taking that lifted right hand over your back to your left hip.
• Stay here and breathe.
• Repeat on the other side.
To check your alignment, look to check that your nose is over your big toes! This pose is such a great relief for the lower back as we often hardly move it for hours on end at our desks. The shoulders, neck and upper back get such a nice openness from this pose which is such a welcome break in the day.
Note: If you want to be less conspicuous with that high reaching arm but you can’t bind, you can still do this pose but instead of binding your arm, you can just place it where comfortable on your back.
HALF LORD OF THE FISHES POSE VARIATION | Half Matsyendra Variation |
• Start by sitting upright, leading up with the tip of your head.
• Slowly, leading with your chest, twist to the right. Really make sure you lead with your chest and not just your head.
• Take the right hand to aid your twist and hold here for a few breaths.
• Repeat for the other side.
This twist gives a good stretch to the neck, back, shoulders but also stimulates digestive fire (good to do before lunch!) and is a nice one to boost your energy when you start to feel tired.
HALF LOTUS WITH BACKBEND | Ardha Padmasana |
• Take one foot up onto your lap and and close to your body.
• Leading with your chest, raise it upwards to the ceiling while drawing your shoulder blades back.
• Tip your head back, taking care to still keep the shoulder blades down your back and not cramping up near your head.
If comfortable here, try the deeper backbend next! You can keep one foot in lotus position or if you are finding it a little unstable, take both feet to be on the floor. Try to reach the top of your chair if you want to give it a go! But be careful not to push your body too far or strain anything. Just go as far as is comfortable.
I love heart openers as it gives such a wash of energy when you need it. I find them so vital to do to combat the amount of sitting over our desks we do these days. And with the days being shorter, the more heart openers we can do everyday the more light we let into ourselves.
LOTUS POSE | Padmasana |
• Start by taking the right leg up, and really opening the hip. Play around here, move it all angles to release tension held in here.
• From there place foot on top of the left leg, like in half lotus above.
• Take the left leg and try place it above the right thigh. This makes quite a pretzel-like shape!
• If you can’t go into full lotus, stay in half lotus, or simply cross your legs as you naturally would.
• Then hold your knees with your hands, tilt your weight back, chin up, chest up and hold your balance!
Such a nice pose to restore your balance in your body and mind. It calms the brain, and stimulates your pelvis, spine, abdomen, bladder and generally is a such a restorative pose. Be sure to breathe and relax your muscles while you’re here and don’t hold any tension, even when trying to find your balance. You find that you will find it quicker when you relax, and just feel for it instead of pushing hard to find it.
SCALE POSE | Tolasana |
• If you’re able to hold lotus in the above pose, lets try Scale!
• From the above pose, come back down to a seated position, with legs still in lotus.
• Place your hands on either side of your thighs and hold the sides of your chair.
• Now, lift and hold!
To your colleagues this will just look like you’re peering very closely at your screen.. One of my favourite poses, this is great to build strength in the arms and shoulders. Remember, don’t hold tension in your body, relax into the pose!
COW FACE POSE | Gomukhasana |
• With feet on the floor, hold your arms stretched out to your side.
• Lift your right hand up, and your left hand down in a circular motion (like a clock) and try and bind your hands together behind your back.
• Stay here for a few breaths.
• Repeat on the other side.
Important notes: The crucial thing with this pose is to make sure your shoulder blades are both kept down. It doesn’t matter if your hands cannot touch behind your back. Also, you might find that one side is easier to do than the other, so don’t worry!
So! Let me know how you get on with doing these in the office.. Anyone noticed? Any funny colleague’s surprised faces? Snap a picture and share it with me! I’d love to see what you do!!!!