Physiyoga at work

How do I sit up correctly?

 

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1. Feet flat on the floor. That means absolutely NO leg crossing

2. Sit on your “SIT” bones, those boney bones in your butt. Place your hands under there and feel around to find them, don’t be shy. Once you do, make sure there is even weight through both cheeks

3. Lean onto the back of the chair, don’t be a hero and try to sit up without it all day, your body isn’t meant to do that much work.

4. Don’t grip your butt

5. Imagine a balloon tied to where your neck meets your shoulders, and lift yourself up from there gently, this should give you a subtle feeling of work in your abdomen.

6. Gently draw your head back so that it rests over your shoulders.

 

 

Seated Sidebend

 

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1. Assume correct posture, right hand holds bottom of seat, relax right shoulder.

2. Inhale, sweep the left arm up with palm facing right

3. Exhale, sidebend your waist to the right. Keep equal weight on your sit bones

4. Breathe here for 3 breaths. Repeat to other side.

 

 

Seated Spinal Twist

 

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1. Assume correct posture

2. Inhale, begin to twist your rib cage to the right, your neck goes along for the ride, try not to over twist with your neck, and keep your chin parallel with the floor

3. Exhale, Relax your shoulders, and place your right hand behind your back support, pressing the palm into it, opening the right side of your chest

4. Grab the right edge of your seat with your left hand to help you gently twist a bit deeper

5. Stay here for 3 breaths, repeat to the other side.

 

 

Seated neck traction and mini backbend

 

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1. Assume correct posture

2. Interlace your hands and place them behind your head right below your skull, pressing the heel of your hands into the bottom sides of your skull.

3. Inhale, gently lift your skull through the heel of your hands

4. Exhale, keep your weight balanced on your “sit” bones, and arch your upper back backwards slightly.

5. Hold for 1-2 breaths.

 

 

Seated Forward fold with gentle neck traction

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1. Assume correct seated posture

2. Interlace your hands and place them behind your head right below your skull, pressing the heel of your hands into the bottom sides of your skull.

3. Inhale, hinge at your waist and fold over your thighs. Make sure thighs are spread hip distance apart

4. Exhale, apply gentle downward traction with the heel of your hands

5. Stay here for 3 breaths

 

 

Desk downward facing dog

 

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1. Stand about a leg’s distance away from the edge of your desk

2. Keeping your knees slightly bent, Fold forward from your hips, try not to round your back

3. Place your hands on the desk

4. Enjoy a hamstring and low back stretch

5. Hold for 3-5 breaths

 

 

Desk Hamstring Stretch

 

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1. Stand with your right leg forward in staggered stance. (The further from the desk, the more intense stretch)

2. Without rounding your back, fold forward at your hips

3. Place your hands on the desk

4. For a calf stretch pull your toes off the ground

5. Hold for 5 breaths, repeat on the other side

 

 

Desk Hip/Quad Stretch

 

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1. Stand close to your desk

2. Balance your weight over your entire left foot

3. Bend your right knee, hold onto the top of the foot with the right hand

4. Keep the right thigh close to the left

5. Stay tall, no leaning forward

6. Hold for 3-5 breaths, repeat on the other side.

 

 

Desk Pigeon (hip stretch)

 

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1. Stand about a foot away from your desk

2. Balance your weight over your entire left foot

3. With your right knee bent, lift your leg up higher than your desk- try to keep your back from rounding

4. Place the outer shin on your desk

5. For more stretch, fold forward at your hips, keeping your back straight

6. Place your fingertips on the desk

7. Hold for 3-5 breaths, repeat on the other side

 

 

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