By yoga instructor Tedi Martin
A common bad habit is slouching. Whether it’s working at your desk all day writing or working on the computer, we are seldom aware of our posture. Repetitive bad posture can ultimately lead to severe imbalances and potential injury. One easy tip is to become aware of how you sit. Do you always cross one leg over the other? Is one shoulder always elevated? An easy rule of thumb is to try to keep everything as neutral as possible. Some common traits of sitting are long weak back and glute muscles, short tight chest and abs, tight hip flexors and quads. There are a few simple yoga postures that you can incorporate into your day to help counteract those imbalances.
1. Prone cobra
This posture works to build strength in the paraspinal muscles, glutes and the hamstrings. Place your hands beside your rib cage and press all ten toe nails down into the ground. From here inhale lightly pressing into your hands draw the chest up off the mat hold for a few seconds and then gently lower. This can be done 12 to 15 times.
2. Lunge with Cactus Arms
Hold a lunge with the front ankle directly under the knee. The back knee can be on or off the mat depending on the strength of the legs. There is an option to keep the hands on the mat or lift them over head for more intensity. Bend the elbows and draw them back, feeling like the heart is extending towards the sky. You should be able to feel a stretch through the pecs and anterior delts.
3. Lunge with the Back Leg up the Wall
Holding a lunge bring the back knee as close to the wall as possible, if the knee is sensitive put some more layers under to help cushion. The first option is to keep the hands on the ground. Second option is to bring the opposite hand onto the front thigh and twist in the direction of the front leg. This should be a great stretch for the back hip flexors and quads as well as across the torso and into chest and delts. Take 15 breaths on each side.
4. Hip Bridge
Laying on your back with the knees bent and feet should distance apart, press your lower back firmly down to eliminate the curve in your lower back. As you inhale begin to lift the hips up off the mat working towards a straight line from knees to hips to shoulders. This posture works to strengthen your back body while elongating the front body. Opposite of the position we are normally in when sitting at a desk!
5. Childs Pose
Sitting with the knees wider than the hips extend the arms out in front. Lower the seat down towards the heels and relax the head. This gives length to the hips and back muscles. Hold for 20 breaths.
The next few poses can be done at your desk throughout the day.
1. Glute and Piriformis stretch
Sitting up tall cross one ankle over the opposite thigh. Keep the top foot flexed, if you would like more intensity you could start to fold forward. Hold for 15 breaths and then switch sides.
2. Back Stretch
Holding onto the back of the chair allow the chest to bow forwards between the arms. Keep the legs straight without locking the knees. The back should be flat and the head can feel heavy. Hold for 20 breaths.
If you have time it’s great to try a yoga class to help guide you through some different poses. Have fun and remember the most important thing is to breath and relax.
