Yes, you read the title correctly. You can do yoga without ever leaving your workspace! Mindfulness is the practice of embracing the present moment, and allowing yourself to experience the present as it happens. It’s acknowledging thoughts that may come up without judgement or attachment, and having patience with yourself to just exist. Yoga is a popular mindfulness technique used to help relax the body and the mind, and there are many ways to do it. With this yoga routine, you won’t have to pay for a yoga session, or drive to a yoga studio to feel relaxed!
- Start by Sitting in a Comfortable Position, and Close your Eyes
Maybe you like to sit with your feet flat on the floor, arms laid out on your arm rests. Feel your eyes get heavy from the long workday, and allow them to close as they please.
- Take a Deep Breath
Imagine that you’re taking in the positive fresh air headed your way with your breath in, and letting out the negativity as you slowly breathe out. Feel your stomach move out as you take in that fresh air.
- Let’s Start with our Neck
Sitting at a desk for too long, even with good posture, can cause musculoskeletal pain and problems long-term. Give your neck a break and roll it in a complete circle while counting slowly to 10 for one full turn. Do it back the other way for a total of 2 turns.
- Utilizing our Arms
Raise your arms above your head slowly while taking a deep breath in, and lower them as you breathe out slowly. Feel that stretch down your arms, down towards your spine as you breathe. Do this as often as you’d like.
- Moving our Hands
Just like your neck, we are going to roll our wrists in slow circles. You use your hands all day, but do you ever take time to relax them like this?
- Stretching Our Back
Now you are going to sit up straight, and lean yourself forward as far as it feels nice to. Feel that stretch on your back? Come back up to a seated position, and face to your right- then to your left in a slow fashion to really stretch it out.
- Moving Onto Legs
From your seated position, rest your left ankle onto the right knee, and lean forward. When you’re ready, switch it up and do the other leg. You should feel that stretch down your hamstring.
- Energizing our Feet
Just like our neck and our hands, we are going to roll our feet in slow motion as well. Even if you’re not on your feet for work, the pressure of your feet on the floor can wear heavily on your ankles.
- Positive Affirmation Mantra
Repeat something positive to yourself. What is it that you need to hear today? Some examples are:
“I am strong.”
“I am able.”
- Open Your Eyes, and Back to Work
Congratulations, you have successfully completed the activity! Check in with yourself: how do you feel? What did and didn’t work? Repeating this when feeling overwhelmed can help reboot your mind and body when the day gets tough. Even if you have time to do one thing on this list, it can help you to be mindful and grounded. Good luck!