Yoga for Office Workers

If you are like 80% of the American workforce, you spend most of your day sitting at a desk. And even if you love your office job (like I do!), sitting for long periods of time, multiple days per week, is not good for your body.

According to the Mayo Clinic, research has shown a link between sitting for long periods of time with multiple heath concerns, such as obesity, high blood pressure, and high blood sugar, as well as an increased risk of cardiovascular disease, and even cancer.

A study published in ScienceDirect explained that sitting for too long causes the pelvis to rotate backwards, putting pressure on your lumbar disks. This pressure then pushes the head forward and causes the shoulders to curve, in order to compensate for the weight transfer. This pressure on your lumbar disks, when applied continuously over many years, can cause the discomfort you feel to become chronic.

An article by the BetterHealth Channel even called sitting "the new smoking"!

On top of the physical ill-effects of too much sitting, multiple studies, such as this one printed by Science Direct, have shown a correlation between being sedentary for long periods, with an increased risk for depression and anxiety.

So, short version is - sitting for too long is not good for your physical OR mental health. Some simple, yet effective ways to help combat these concerns are to:

1. Take a quick break every 30 minutes to 1 hour, just to stand up from your desk and stretch.

2. Utilize a standing desk, if available, or perhaps a tall table or counter.

3. Maintain good posture while sitting.

4. Incorporate physical activity into your lunch break, such as walking or yoga.

There are also some great stretches you can do while at your desk, such as shoulder rolls, neck rolls, spinal twists, and chest stretches.

As you have probably guessed by now, regular and consistent physical activity are the best solutions to a sedentary lifestyle, and yoga is, of course, a great option to incorporate.

Some of my favorite poses, specifically to combat that stiff feeling after sitting at a desk all day are:

• Forearm Plank

• Thread the Needle

• Forward Fold

• Downward Facing Dog

• Upward Facing Dog

• Crescent Lunge

• Child's Pose

• Dancer

You can also join me on Tuesdays at 8:00 pm Central Time, starting on March 22nd, for a 30-minute class via Google Meet, to get started :)