Sitting all day sucks. It’s not good for you. They’re saying now that even if you exercise regularly, it doesn’t fully make up for sitting for hours on end.
But, you’ve got the desk job. I get it. And until you break free, you’ve got to make do.
First, get up and walk around. (Officially I can’t recommend wearing heels as I’m wearing in these pictures, as my boyfriend is a chiropractor and has taught me how detrimental those heels are to our bodies. But let’s face it: a lot of us wear heels to work, and also when it’s FUN. Everything in moderation, after all.)
When you’re back in your desk, keep moving. Take a two-minute break when you need to think twice about how you’re going to respond to that email, scoot forward in your seat, and do a few of these simple yoga poses, adapted for the chair.
Cat
Exhale, press your belly button toward your spine, and round your back. Inhale, lift your heart up, and arch your back, stretching your arms behind you. Repeat, taking the time to match your breath to your movement. For a prolonged arch, I like to grab the chair behind me to deepen the stretch and help me maintain it.
Child’s Pose
This is a great way to rejuvenate. (It also sort of looks like you’re about to throw up, so make sure your co-workers aren’t going to worry about you.) Set your feet wider than your hips. Let your arms rest to the outside of your legs as you bring your head and chest down between your legs, keeping your back long.
Spinal Twist
Place your feet on the floor hip width apart. Keeping your back long, use an exhale to twist to the left and bring your right arm to your left leg and stretch your left arm behind you. For a deeper stretch, lower all the way to your elbow and press your palms together–just make sure you’re keeping your spine long when you do it. Hold for several breaths and repeat on the other side.
Pigeon
Place your right foot on the ground with your ankle directly below your knee. Cross your left ankle over that leg, flexing your left foot. Keeping your back flat, sit tall and start to gently lean forward toward your leg. Imagine your heart going toward the space in front of your shin to help you keep your back long and deepen the stretch. Hold for several deep breaths, then repeat on the other side.
Eagle
From pigeon, if it’s possible, cross your leg all the way over at the knee. If you can, wrap your left foot all the way around your right ankle. (If not, you can simple cross your legs at the knee, or stay in pigeon with the ankle over the knee.) Bend your left elbow at 90 degrees and hold it out in front of you. Place your right elbow on top of the left elbow, and wrap your arms around each other as far as they’ll go. Keep your shoulders low and your hands directly above your elbows to deepen the stretch.
Side Bend
Place your feet on the ground about hip-width apart. Sit tall and place your right hand on the chair by your hip for support. Inhale your left arm above you, and exhale as you reach overhead and lean to the right. Hold for a few breaths and repeat on the other side.
Cow’s Face
There is also a legs element of gomukhasana (cow’s face pose)–but the arms part of the pose is easy to do in a chair, it’s great for opening the chest and shoulders. Reach one arm behind your head and the other behind your back. See if you can get your fingers together! If not, try starting by holding a belt, towel, or other piece of cloth and slowly working your hands toward each other. You can also start by bringing one arm behind your head and using the other hand to hold that elbow. Take care to keep your neck in alignment (don’t let your head fall forward or to the side to make room for your arms).
How do you stay active throughout an office day?