| Which asanas and techniques would work best in an | | | | times, or more, per day, to counter pose all the natural |
| office, when space is an issue for office Yoga | | | | slouching from staring at the computer monitor. |
| classes? Pranayama is most important, but let's look at | | | | However, this back bend should originate from the |
| solutions for Yoga posturing, and getting better blood | | | | center of the back. Care should be taken to avoid |
| circulation in the legs, within a finite amount of space. | | | | jamming the low back and to avoid hyper-extending |
| If you are limited to the confines of your cubicle for | | | | the neck. People with back and neck problems should |
| space, you can still take care of your back, release | | | | consult their physician before practicing Camel posture. |
| muscle tension, and get some circulation into your legs | | | | Seated Forward Bend (Paschimottanasana) in a chair |
| with Office Yoga. There are many Office Yoga | | | | - You may want to move your sit bones half way |
| postures (asanas), and Yoga exercises, to perform, | | | | forward in your chair for this Yoga posture. This |
| but here are a four that will help you during the work | | | | forward bending movement is a good "counter pose" |
| day. | | | | to Camel posture. You should not force your body into |
| Leg Circles - You can perform leg circles in a variety | | | | a deep Seated Forward Bend posture. Your breath |
| of ways. You can cycle a single leg forward and | | | | should be your guide for the amount of depth you find |
| backward - as you would a bicycle. You can also do | | | | comfortable. The spine should be kept as straight as |
| the same movement with two legs at once. This | | | | possible. |
| cycling movement is most commonly seen in shoulder | | | | Seated Spinal Twist - There are many variations of |
| stand, but we are sitting in an office chair for this one. | | | | Seated Spinal Twist, but the spine should be straight |
| By using two legs at once, the abdominal muscles, and | | | | while holding this posture. Some variations focus on the |
| arms, will work a bit harder. | | | | lower, middle, or upper back. You can also cross your |
| Leg circles can also be performed, similar to the Pilates | | | | legs or leave your feet flat on the ground. Therefore, |
| leg circle. This movement engages inner and outer | | | | you may want to mix it up for best results. |
| thigh muscles. Yet, the most important benefit for | | | | The breath should not be held, while performing a |
| office workers is getting circulation in the legs, to | | | | Seated Spinal Twist, even though it may feel natural to |
| prevent swelling, due to the pooling of fluid in lower | | | | do so. Seated Spinal Twist lubricates the spine, aids in |
| legs, and to prevent blood clotting. | | | | digestion, increases the elasticity of connective tissue |
| Camel (Ustrasana) in a chair - This is a back bending | | | | to the spine, prevents backaches, and massages the |
| movement. Office workers should do this four to eight | | | | internal organs. |