Video: 10-Minute Office Yoga Routine

This short sequence of yoga stretches is great to do during a break in your workday, to help relieve stress and tension, loosen tight muscles, and increase flexibility in your back, shoulders, and hips - all areas that can tend to get tight during long hours sitting at a desk.

The only equipment you will need is a chair, and it only takes 10 minutes. If you don't have that long, do it in 5 minute segments a couple of times during the day to feel great and help you stay stress (and pain) free.



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Video: Yoga Exercises for Computer Users

This short video demonstrates an excellent, simple but effective yoga stretch series you can do right at your desk. This will really loosen up your back, neck, and shoulders if you've been sitting at your computer all day. It can be done at home or at work, and it will take less than 4 minutes.

Do this daily for relief from stress and stiffness, and you'll find you have more energy, more flexibility, better posture, and less pain.

Yoga for Computer Users
Long hours at the computer can result in a stiff and/or painful neck, shoulders, and back, as well as tight hips and legs. Take a break from your computer ev...


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Yoga for Computer Users: Supported Side Stretches

Many computer users around the world face the problem of back pain. Sitting down for all or most of the day can really wreak havoc on your back. Having your back against the wall usually means you're in trouble. But for certain yoga positions, having your back firmly against a wall will aid health.

Yoga Pose at Work - Side Stretch (Photo credit: myyogaonline)

In Hatha Yoga, the practitioner forms what Swami Gitananda calls body geometry--triangles, straight lines, circles and parallel lines. When you do a posture, always stretch your body to its utmost limit and then hold it there for a slow count of 10, gradually building up the time, until each posture can be maintained for 30 seconds. Holding a posture is essential to yoga because it gives the body a chance to settle into the stretch and loosen up. Then each time you stretch it will be just that little bit farther.

Many of the sideways, or lateral, stretches in Hatha Yoga require that the body face forward, with hips level and back and spine tilting neither forward nor back. Beginners tend to lean forward to increase the stretch. But leaning forward is wrong and will actually detract from benefits and possibly cause harm. To perform these stretches properly, make sure to keep your spine firmly against a wall. The wall acts as a prop. Even those who have practiced yoga may find that they cannot bend as far as they thought they could when they do the postures properly. The extra time spent in forming careful postures will pay off: Your body will gain excellent flexibility and strength.

Below are a couple of yoga stretches that are excellent for computer users or other sedentary people (the Triangle pose is very similar to the Side Angle Stretch, but both legs stay straight, so it's somewhat more advanced; learn the Side Angled Stretch first):

The Side-Angled Stretch (Parshvakonasana)

Side Angle Stretch (Photo credit: Nicholas_T)

Stand straight against the wall and stretch the feet about three to four feet apart. Inhale and raise arms up to shoulder level, palms down. Point right foot to the right and slightly turn in left foot. Bend right knee to form a right angle, with thigh parallel to the floor and the shin vertical. The knee should be directly above the ankle. Stretch the back leg and tighten the knee.

Exhale and stretch right hand down to rest on floor behind right foot (for a beginner version, rest elbow on bent knee). Turn head to look up and press left hip flat against wall with left hand. A strong pull should be felt all along the left side. When you feel comfortable, stretch the left arm up and press it against your ear so that from left heel to left hand the body is stretched and extended. Hold this position for a slow count of 10, making sure that upper shoulder, hip and bent knee are pressed against the wall. Inhale and return to starting position. Exhale and repeat on left.

Benefits: This posture produces overall health. It tones every muscle, tendon and joint in the body. The heart is revitalized and strengthened, and, if crooked, the spine is stretched and realigned. The hip joints, which can weaken with age, become stronger and more flexible. The neck is stretched and made more flexible, easing the pain of stiff, tense muscles and spondylosis. Thighs, hips and waist are firmed. Even digestion is improved.

Remember to lie down and relax after your yoga practice. Relaxation after exercising helps the body to recover, regulates the flow of blood, and calms and soothes the mind. That way you don't feel tired but refreshed and invigorated.

The Triangle (Trikonasana)

Triangle Pose (Unsupported) (Photo credit: lululemon athletica)

Stand with your back against the wall. Place your feet two or three feet apart. Keeping feet firmly on the floor, and weight balanced on heels and toes, stretch your body up, pressing shoulders back and allowing arms to hang at your sides. Inhale.

Exhale and slowly bend from waist, sliding your right hand down the right side as far as it will go. Shoulders should press back and hips should remain level, pointing forward. Head should be turned to the side, so that it's at a right angle to the body. Hold posture for 10 slow counts, inhale and come up to starting position. Exhale and repeat on left. Inhale and come up to starting position.

Exhale and rest a moment. Inhale and slowly raise arms to shoulder level, palms down. At the same time, point the right foot to the right at a 90-degree angle while keeping the left foot turned in slightly. Exhale and bend to the right, sliding hand down to ankle or foot. If possible, touch the ground behind foot. Pull hip square against wall with left hand and turn head to look up.

Inhale and raise left arm straight up over head so that arms are in a straight line. Keep hips and torso against the wall as both arms stretch, one down and one up, touching the wall. Hold posture with smooth, even breathing for a slow count of 10. Inhale, come up and repeat on left.

Benefits: Trikonasana helps produce excellent spinal flexibility. It stretches the legs, back and neck and helps to loosen up the hips and make them strong and flexible. It is also, to some extent, a balance posture; in yoga, it is believed that the skill developed in physical balance has a profound effect on the mind, quieting unruly emotions and creating calm. It is one of the best postures for slimming the waist, hips, arms and legs. Remember to breathe deeply in when stretching up and breathe deeply out when bending the body downward.

Yoga for Computer Users: Relieving Low Back Pain

Suffering with an episode of back pain this week (my last one was 6 months ago, and not that severe, so I've definitely been improving over the past few years!) I was reminded of how miserable it can make people. The default solution for back pain from the conventional medical industry is pain pills or surgery. However, twenty percent of all those who undergo surgery for lower back pain will get no relief. The remaining 80 percent will have continued problems ranging from mild to severe. All will have trouble with spinal flexion.

The lumbar region is most affected by sitting. (Photo credit: Wikipedia)

For some (like me) regular practice of yoga may help. Yoga does not offer cures. It simply promises that if you faithfully practice these asanas every day, there will be reduced episodes of pain and you will build up a strong and supple spine, restructuring posture and body image.

Once you have back problems you must remain conscious all through the day of how you stand, sit and lie down. Here are a few general guidelines:

• Always sleep on a firm (not necessarily hard) bed, with a flat pillow under your head and a thicker one under your knees. This will help the spine to reposition and adjust itself.

• Do not wear high heels as this promotes lumbar lordosis and throws the spine out of balance.

• When experiencing pain (even mildly) do not go in for break-dancing, strenuous aerobics, jogging, running or anything where you need to bounce or jiggle. Guarded activity is the key here.

For lower back pain, sitting is the most painful - and I can certainly attest to this. Sit on a firm seat, not squashy cushions, and sit on your buttock bones. Do not loll back on the tailbone or lower spine. Wedge a rolled towel or small cushion behind your back to keep you upright. Sit as often as possible in The Diamond Posture (instructions below)* in order to benefit the sciatic nerve and to cure a convex or a lateral curvature of the spine.

You may wish to consult a chiropractor and see if they can be of help - in some cases of acute pain, a chiropractic adjustment can provide immediate relief.

When the pain is acute and you can neither sit nor stand in comfort, rest in bed, apply ice packs to the area regularly, take whatever anti-inflammatory or analgesic medications your physician prescribes, and wait until the pain is milder before attempting any yoga postures.

Diamond Pose - Vajrasana (Photo credit: Wikipedia)

These yoga asanas have healing and curative properties. They will act as a form of mild traction, gently stretching the spinal muscles in safe extension postures. Strength will be gradually built up in the paraspinal muscles and buttocks, abdominal organs will be toned and strengthened, and pressure points all along the spine will be stimulated.

* The Diamond Posture (Vajrasana)
Kneel on a thick carpet or blanket with your knees close together. Sit back on your heels and stretch up from your hips, balancing your head well so that a line drawn  through ear, shoulder, elbow and hip would be straight. You should sit often in this posture for greatest benefits.

Locust Pose (Salabhasana) A (Photo credit: dejahthoris)

The Locust (Salabhasana)
Most yoga students are familiar with this posture. Lie flat, face down, chin on floor. Make your hands into fists and push them either under your thighs to help the lift, or place them alongside your body. Exhale and lift legs from your hips, tightening your  buttocks and stretching your legs up and back. Hold position for as long as possible, exhale, return to starting posture and repeat.

Cobra Pose - Bhujangasana (Photo credit: myyogaonline)

Cobra Pose (Bhujangasana)
Lie face down, legs stretched back, buttocks tightened and knees pulled back. Place hands just below shoulders, exhale and lift head, then chest, shoulders and torso, pushing down from your pelvis and straightening your arms. From the back of your head to your tailbone, your body should be curved back. Push shoulders back and down. Push head back more. Stay like this as long as possible with normal breathing. Come down very slowly, and relax.

Seated twist (Bharadvajasana) (Photo credit: yogamama.co.uk)

The Twist (Bhardwajasana)
Kneel on the floor and sit back, bringing both feet to the right of your hips. Straighten your right arm, bring it across your body and turn to the left. Place your hand, palm down under your left knee. Exhale, turn your body more to the left and  clasp your right elbow with your left hand, from the back. Turn your head and gaze over your right shoulder. Fold position for a few breaths and then twist and look back over your left shoulder. Shoulders should be at right angles to the body. Come back to starting position and repeat on other side.  You should do this posture once every hour if you have lower back pain.

Check back later this week for some more yoga postures that can be of great benefit to frequent computer users, and others who spend much of their day sitting.