Advertising
Advertising

Yoga Hacks That Will Loosen You Up at Work

Yoga Hacks That Will Loosen You Up at Work

clerk-18915_1280

    Does your neck freeze when you look up at the clock and see there are five or six hours left in your workday? Before you reach for a painkiller, there is something you should try. Yoga. Not your mother’s kind, where you stand on  your head, but a more gentle and mindful approach. You can ease muscle and mental tension with a few exercises that you can do while sitting in your chair or taking a five minute breather in the bathroom stall. The health benefits of yoga are well known, and it is a low-impact exercise. Here are some yoga hacks which nearly anyone can do whether at a desk, in your car, or at home.

    Warning: As with any exercise, do it only as far as you are comfortable, and be gentle with your body. Check with your doctor before starting any new exercise regimen. Yoga is not meant to be exhausting or physically painful. These exercises can be repeated 3-5 times.

    Mandukasana

    Advertising

    mpuech_Uttana_Shishosana

      Good for small spaces, and even something you might be able to attempt from your desk chair, Mandukasana involves sitting in a kneeling type pose and leaning forward. Start on the floor, with a good thick carpet, towel, pillow or yoga mat under your body to give it support. Bend your legs at the knees and tuck them underneath you so that you are sitting on your calves in a kneeling position. Left palm on belly button, right palm on left hand. Now press both hands on your abdomen. Exhale and bend yourself forward as if you are trying to touch the ground with your forehead, keeping hands on abdomen. Stay there for ten to fifteen seconds and then bring your upper body back up on an inhale.

      Modified Mandukasana: start sitting in your chair. Position your hands as in the usual Mandukasana. Be careful when bending forward to only go as far as is comfortable. If you are able, try folding your legs crossed or straight as though kneeling underneath you while sitting in your chair. Make sure your head does not hit your desk or other furniture. This position may not be possible for everyone, so just give it your best shot.

      Cat-Cow Modified Bend

      sport_Khagarnasana

        Begin sitting in your chair, both feet flat on the ground, even distance apart. Rest your palms on your knees. On an inhaled breath gently arch your back (like a cow’s arched back) and look up toward the ceiling. As you exhale, round your spine (like a cat’s rounded spine when startled) and let your head drop forward.

        Forward Bend

        Advertising

        yoga-37267_1280

          With both feet flat on the floor and even distance apart, sit in your chair, pushed away from your desk with enough room to lean all the way forward. Clasp your hands behind your back, over your head, fingers gently laced together. Now straighten your arms. Inhale and hold. Feel your torso gently bend at the waist as though it’s on a hinge, body bending forward and hands over your back. Exhale and rest your upper body on your thighs.

          Eagle Arms

          sport_garudasana

            Bend your arms with your fingers pointing at the ceiling. Try to make a 90 degree angle with your bent arms. Now bring your right arm over your left arm. Rest right elbow inside left inner elbow and let your palms gently touch. Gently lift your elbows, trying not to lift your shoulders. Reverse and repeat.

            Sectional Breathing

            Advertising

            meditation-293972_1280

              A basic tenet of yoga is the breath. The breath is the foundation of all other poses and the tempo at which those poses are formed. Sectional breathing focuses on regulating your breath and releasing muscle tension. Sit comfortably, head up and even with spine, back against your chair, feet flat on the floor and not crossed. Put your palms on your abdomen, fingers barely touching, heels of hands facing sides of body. Breathe into your hands, feeling your abdomen rise as your breath comes in. Exhale, feeling your abdomen deflate like a balloon. Take six even breaths.

              Now bring your hands up onto your ribcage with thumbs on the back ribs. Breathe into your ribs, as above. Repeat six times.

              Finally, bring your hands to the front of your shoulders, fingers touching your collarbones. Breathe into your collarbones and feel them rise and fall, filling your upper body and making your shoulders rise toward your head as your chest expands. Repeat six times.

              Half Lord of the Fishes (adapted), a.k.a., Seated Back Twist

              Advertising

              exercise-37264_1280

                Sit sideways in your chair, the back against one side. With both feet even distance apart and flat on the floor, begin to gently twist toward the back of your chair while holding the back with both hands. Turn the chair’s back to your other side and gently twist that way while holding on to the back.

                Chair Pidgeon

                yoga

                  Bring your left ankle up until it is resting on your right thigh, keeping your right knee lined up with the right ankle. Hold for five breaths. Switch sides and repeat. For a more intense stretch you can bend forward while holding this pose.

                  Remember to Breathe

                  You may find now that your shoulders, arms, legs and back are stretched you no longer feel quite as seat-bound and pained. These poses can help wake you up or energize you throughout the day, and will definitely improve your posture and breathing—both important in jobs with mental work and sitting involved.

                  Featured photo credit: yoga-dancer-sky-blue-rocks-241609/Public Domain via pixabay.com

                  More by this author

                  10 Reasons Working Dads Should Travel Alone with Their Kids Be My Eyes: Get This App And Help The Blind NGO “Distributes Dignity” to Women in Need by Providing Female Essentials Use Legos in Creative Ways For Practical Household Solutions Yoga Hacks That Will Loosen You Up at Work

                  Trending in Fitness

                  1 7 Amazing Things That Will Happen When You Do Plank Every Day 2 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 3 The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds 4 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance 5 How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses)

                  Read Next

                  Advertising
                  Advertising

                  Last Updated on October 18, 2018

                  10 Benefits of Sleeping Naked You Probably Didn’t Know

                  10 Benefits of Sleeping Naked You Probably Didn’t Know

                  Sleeping is one of the most important things we do every night.

                  Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                  So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                  Here are some benefits of sleeping in the nude:

                  Advertising

                  Video Summary

                  1. It is easier.

                  When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                  2. It forces you to be ready to go more often.

                  Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                  3. It can make you feel happier and more free.

                  Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                  4. Skin-on-skin contact is the best.

                  Advertising

                    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                    5. It could lead to better sleep.

                    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                    6. It can help your skin.

                    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                    7. It helps you regulate your cortisol.

                    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

                    Advertising

                    8. It balances your melatonin and growth hormone.

                    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                    9. It can keep your sex organs happier.

                    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                    10. Sleeping in the summer is more bearable.

                      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

                      Advertising

                      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                      Sleep well with your naked body!

                      With these tips in mind, it’s time to start taking off your clothes at night!

                      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                      Want to Feel More Energized Throughout the Day? Start With This

                      Reference

                      Read Next