Sarah Lange, a member of TOPS’ Outreach team, lends her voice to the Wellness Wednesday blog this week. Sarah has a passion for writing and wellness and is currently studying to become a certified yoga instructor. In honor of National Yoga Month, Sarah put together the following poses you can do during the work day.
Got Ten Minutes? Feel Refreshed with a Short Yoga Practice
by Sarah Lange
You don’t need to be super bendy or beanpole thin. Everyone can practice yoga! And, if you focus on your breath and do simple stretches, you can reduce stress and feel both relaxed and refreshed—and ready to concentrate on your next project.
Try this series of poses over a short break at work. I recommend taking off your shoes, especially if you’re wearing heels, so that you have a more stable foundation.
Let’s begin by connecting with the breath. Stand tall with your feet hips’ width apart. Feel steady through your feet as your spine grows tall. Keep your hands at your side and your shoulders away from your ears. Inhale through your nose as you fill your belly and lungs with air. Exhale slowly through your nose. Inhale and exhale just like this at least five more times.
Now interlace your fingers, turn them out, and stretch. On your next inhale, raise your arms over your head. As you exhale, keep your shoulders down your back and your chin parallel to the floor. Notice how your body feels, and continue breathing for maybe five more rounds of breath.
Now stretch your side body by moving your arms to the right. Breathe here for several rounds of inhales and exhales.
Come back to center, and let’s repeat that stretch on the other side, arms to the left. Breathe here for the same number of breaths you took on the right side, and then return once again to the center. Release your hands.
Next clasp your hands behind your back, pulling your shoulders down slightly into a mini backbend. Remember to breathe fully in and out for several rounds, and take care not to scrunch your shoulders together. This stretch should feel good, particularly if you sit at a desk most of the day or do other work that requires you to bend forward.
Come back to your original standing position, but place your hands on your hips. On your next exhale, lead with your chest and hinge forward at your hips, maintaining a flat back. Place your hands on your shins and fold over your legs. You can maintain a bend in your legs if that’s comfortable for you. Allow your head to feel heavy as you breathe, staying here for five or more full breaths. Let go of anything you’re holding onto.
To come back to standing, lift your gaze, place your hands back at your hips, and slowly lift yourself up.
For one final stretch, take your legs wide and keep feet parallel to each other. Clasp your hands behind your back like we did in the mini backbend, but this time hinge forward at your hips to come into a wide-legged forward fold. Feel the weight of your head pulling you down, and remember to breathe fully for several rounds.
When you’re ready, release your hands and place them at your hips. Just as you did to get out of the previous forward fold, lift your head and slowly raise yourself to standing. Walk your feet back to hips’ width, and let your hands rest at your sides. Take a few moments to breathe here and notice the changes in your body after this brief practice. Feel energized yet calm as you prepare to return to work.
