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Take a Break with Yoga

Therese M. Pope | April 28, 2008

Your phone is ringing, your email in-box is overflowing, and you don’t know how you are going to meet your work deadlines for the week.

Instead of grabbing a sugar-loaded candy bar or soda, turn to yoga for a quick energy fix or a moment of reflection during your busy work day. A five minute yoga break can boost your energy, increase your concentration and give you that extra boost to tackle your busy day.

Yoga Stress Relief at Your Desk

The following yoga stretches can be practiced at your desk. Include your co-workers in this quick and easy yoga break. You will notice a boost in your morale and productivity.

Carpal tunnel syndrome, eye strain, neck and shoulder pain, and back problems are common complaints for people sit at a desk and work on computers. Also, make sure that your chair and computer station are ergonomically correct. This will help decrease these issues.

It is important that you take a break every hour. These simple exercises will help make your work day more relaxing.

Eye Exercises

Move your eyes upwards as far as you can, and then downwards as far as you can. Repeat two times. Blink quickly a few times in order to relax the eye muscles.
Rub your palms together fast. Your hands will start to feel warm. Close your eyes and place your warm palms over your eyes. Inhale and exhale slowly through your nostrils to the count of four. Embrace the warm, tingling feeling on your eyelids.

Forearm/Wrist Exercises

Place your right palm against the wall spreading your fingers equally. Extend your elbow and press your palm firmly into the wall. Inhale slowly to the count of four and exhale slowly to the count of four. Gently turn your head to the left while bringing the front of your right shoulder blade in towards the front of your body.
Curl your hands into fists and slowly roll your wrists clock-wise slowly and roll your wrists counter clock-wise. Repeat four times. Open and close your hands five times (stretching out your palms and fingers)

Neck/Shoulder Exercise

Shrug your shoulders high up to the ears and then release and drop the shoulders. Remember to breathe deeply. Inhale and exhale slowly through the nostrils to the count of four. Repeat four times.

Back Stretch

This modified Forward Fold pose can be done from your chair. Move your chair away from your desk. Be careful not to overextend when you stretch your back. Place your arms over your head or at your side and very slowly lean forward and bend from the hips stretching your lower back. Inhale to the count of four and exhale to the count of six. A longer exhalation will help release tension (especially from your lower back).

Mini-Relaxation/Breathing Exercise (I suggest putting up a “Do Not Disturb” sign on your door or cubicle. You are entitled to a few moments of peace).

Inhale slowly to the count of four and exhale slowly to the count of six. As you concentrate on your breath, close your eyes and visualize you are walking through a green meadow on a sunny day. Imagine the warm sun on your face and the sweet smell of flowers surrounding you. (You can replace another location or scenery if this doesn’t appeal to you).

As you breathe out, imagine your exhalations as soft puffs of grey smoke and release any tension that you are carrying in your body. If you are allowed to wear headphones at work, you can also listen to tranquil, soothing music as you visualize and breathe.

The 5 Minute Difference

These quick yoga breaks at work will make you a happier and more productive employee. If you work out of your home, you can still incorporate these stretches during your day. Psychologist Dr. Joyce Brothers states, “No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour, you’d be more productive.” Keep this in mind when you are feeling stressed at work. Take five minutes to incorporate yoga into your work day.

Sources: http://www.efuse.com/yoga/; www.quotationspage.com