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Yoga Tips When You Work From Home

Aug 13 2021 - Blog

The ongoing worldwide pandemic has made working remotely the new norm. And with this comes a new set of pains, usually located in the neck. While it is common for office workers to slouch eight hours a day at their office desk, people are now moving even lesser on a whole. For a start, one is missing out on the physical activity from work commuting; on top of that, most home workstations are often not ergonomic in nature.

This is where light stretching or desk yoga can come in handy. The strains of sitting for long hours often put tension in our neck, shoulder, and lower back. Desk yoga can not only help relieve those physical aches, but they can also relieve stress, improve focus and boost productivity.


Easy Yoga Poses to Try at Your Desk When Taking A Short Break

Warm Up with Chair Cat-Cow Stretches

Improve your spine mobility by strengthening your spine and neck. This in turn improves your posture, relieves stiff neck and helps to relieve stress.

1. With your feet firmly planted on the ground, put your hands on your knees and keep your shoulders stacked above the waist. Keep your shoulders relaxed.

2. As you inhale, arch your back and look upwards towards the ceiling.

3. As you exhale, round your spine, straighten your elbows and drop your chin to your chest. Repeat 5 times.

Chair Forward Fold

This pose opens up your lower back, shoulders and neck to remove stiffness. As the blood flows towards the head, it encourages relaxation and can fight insomnia.

1. Make sure your chair is a distance away from the table.

2. Plant your feet firmly on the ground and fold your upper body downwards from your hips. Rest your chest on your thighs, let your neck relax and hold the back of your ankles.

3. Option: For an added shoulder stretch, interlace your fingers behind your back, straighten your arms and let your arms fall forward.

Chair Spinal Twists

Tone and stretch your spinal muscles with the Chair Spinal Twist. It also helps to relieve any strain in your neck, shoulders and back.

1. With both feet firmly on the ground and shoulders stacked above your hips, twist your whole upper body to your left.

2. With your right hand, hold onto your left hip. Place your left hand directly behind the back of the chair or reach your left hand towards your right hip from the back.

3. Twist your neck to the left and try to keep your gaze 180 degrees behind you. Hold this position for a few breaths and repeat on the other side.

Extra Yoga Poses to Try After Work to Decompress Your Back

Take a Few Vinyasas

Want to get your blood pumping a little? Consider adding some Vinyasa Flows. Vinyasa Flow is a dynamic sequence that flows your breath, moving from a high plank position (inhale), to a chaturanga (exhale), to an upward facing dog or high cobra (inhale), to a downward dog (exhale). This sequence will not only strengthen you, but will open up your chest and shoulders as well as increase spine mobility.


Dont Underestimate the Childs Pose

End off with this super simple and relaxing pose, which can help to elongate the spine, thus relieving any tension in the lower back and neck. At the same time, it calms the brain and helps to relieve stress and fatigue.

1. On your mat, kneel with your toes together and knees hip width apart. Sit back on your heels.

2. As you exhale, slowly lower your torso onto to the floor, in between your knees as your arms extend outwards. Rest your forehead and palms gently downwards on your mat. Relax into this pose for as long as you want.



Consider Using Scented Candles to Aid in Your Relaxation

Lighting a calming scented candle while you do yoga or meditate can help your mind and body ease into a state of relaxation. The Calming Scents set from SOVA is perfect to create a restful ambience in your own space. The candle contains high-quality bergamot, fig and jasmine essential oils. Bergamot is known to calm heart rates and reduces blood pressure, thus eliminating stress and anxiety. 


The Glow of Good Health Hosted by Dawn Sim

Unwind from a hectic day and join us for an insightful panel discussion happening on 26 August 2021 with health and wellness professionals as they dive into various wellness topics. Organised by Sky Premium and hosted by Dawn Sim (@thatmomoffour), co-founder of Trium Fitness and yoga instructor for 16 years. Our panelist also includes Zumba instructor and Zin mentor, Aze Lee, Certified Cognitive Behavioral Therapist at Yafot Wellness, Rita Haque and Chiropractor from Alpha Chiropractic, Dr. Jeff Lim.

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