Yoga Tips for Busy Professionals
As a busy working professional, workdays can get long and stress can be high. It’s not always easy to carve out time for yourself in the middle of a busy day, but your body may be asking you to do just that. Do you ever get sore from sitting all day? Do you ever feel tension building up in your shoulders or neck? Do you ever feel like you need a moment of quiet after being in meetings all day? These are all signals from your body to take a couple of minutes to recharge.
Here are some tips on how to efficiently recharge during your day:
Sore from Sitting
Take a break every hour or so to stand up – even if it’s to go to the bathroom or to get a drink. While you are up, think about reaching your head up toward the ceiling to straighten your spine and get tall.
Arch your back to counter the forward slump of sitting. From sitting or standing, reach your hands out to the sides and then around behind you. Roll your shoulders back, squeeze your shoulder bladers together and let your chest come forward to create the arch. Hold here as long as comfortable and repeat as often as necessary.
Stretch your hips to release tension. When standing, try shifting hips to one side, then the other, and front and back. When sitting, try a seated half pigeon – cross your right ankle over your left knee and lean your chest forward as far as is comfortable. Hold for a few breaths and then repeat on the other side.
Stress in Neck and Shoulders
Create some movement through the shoulders to break up and release tension. From sitting or standing, start with shoulder rolls by lifting shoulders up toward ears and then circling them back, down and around. This movement can be big or small and move at any pace that feels good for you. Circle shoulders back several times and then switch directions and circle shoulders forward.
Stretch the area between the shoulder blades to ease tension. Keep your right arm extended straight and bring it across your chest. Use your left hand to cradle the right arm and draw the arm further across the chest. Hold for a few breaths and then repeat on the other side.
Relax your neck to release muscle tightness. Drop your chin down toward your chest to stretch the back of your neck. Hold for a few breaths here. Slowly start to roll your head over toward your right shoulder to stretch the side of the neck. Hold for a few breaths. Then roll your chin back down to chest and roll your head over to the left shoulder. Hold for a few breaths and repeat as many times as you wish.
Too Much Noise
Take a walk to remove yourself from the situation. A change of scenery may help you reset.
Breathe deeply to calm your nervous system. Take 10 deep breaths, breathing in through your nose and out through your mouth. Notice how the air feels and sounds as it moves in and out of your body.
Center yourself by noticing something small around you. This could be anything – a pen, a computer mouse, a plant or maybe something outside. Take a moment to allow yourself to focus in on it and notice all its details – the shapes, colors, textures, etc.
These exercises can be done when you are working in the office or at home. Give them a try and notice how you feel.
If you have space at your office or in your home, consider incorporating a weekly mindfulness or yoga practice into your schedule. True North Yoga offers private 1:1 and small group yoga and wellness classes at your home or office.
Learn more or schedule your private class at www.truenorthyogamn.com or contact Nikki at hello@truenorthyogamn.com.