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Work from Home Yoga

April 30, 2020

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Most of us are having to stay at home during this historic time, of lockdowns and isolation. 

 

Japan is a month behind the rest of the world, plus it’s not as strict as abroad, as we’re only asked to volunteer to self isolate. Very easily done out here in the mountain of Myoko and while I live the #forestlife. Which feels very strange, in comparison to what’s going on for friends and family abroad all over the world. 

Hopefully you’re able to work from home, which has its advantages like, no commute and easy access to the fridge, you can also find yourself sitting down for most of the day in front of your computer.

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Even more than you usually would in the office, no need to walk away from your desk as meetings take place online and not even being able to leave to go and get lunch. 

If you’ve been sitting all day, these work from home yoga poses, that will help stretch your body, these poses will help to open up your upper body, unwind tight shoulders, relieve lower back strain and a pose to open your hips too. 

All done, while sitting on your chair! So why not take a break, as research shows that taking a break can help with your productivity, while also easing stress is also beneficial for your mental health. 

So try these yoga poses and let me know in the comments below how it felt for you. 

Pose 1: Sitting mindfully

The purpose of this exercise is to check how you and your body feel. Sit with both feet on the ground, knees hip width apart, hands on your knees. Elongate your spine, bring your chest slightly forward, relax your stomach and release any tension in your shoulders. T

ake five slow deep breaths here.

Ask yourself, “How do I feel? How does my body feel?” Your answer doesn’t have to be good or bad⁠—just let yourself be aware of that feeling and let it be. 

Pose 2: Wrist circle stretch

Your wrists do so much for you, so take a moment to give them some TLC (tender love and care). While staying in Pose 1, bring your wrists together, clasp each fingers over the other hand and do small slow circles clockwise five times and then counterclockwise five times.

Pose 3: Seated cat / cow

Let the spine feel some movement. Staying in Pose 1, bring each arm on top of your knees, make sure your feet are firmly touching the ground. As you inhale, put a little pressure into your hands on your knees and press your chest forward.

If it feels comfortable press your head a little backwards. 

As you exhale, press on your hands a little, bring your upper back backwards away from your hands and bring your head down looking at your belly. Repeat five times with slow deep breaths.

Pose 4: Seated twist

Add a little twist to move your spine. Sit in Pose 1 and bring your right hand to your left knee, your left hand behind you, look behind you slightly, press the chest out and make sure to twist your left shoulder back. Stay here for a breath and switch to the right side.

Pose 5: Chest opener pose

Staying in Pose 1 with your spine in a neutral position, clasp your hands behind your lower back, exhale and lower your clasped hands lower. Open up your chest and stay in this pose for five deep breaths. If your neck is uncomfortable, bring your neck to where it feels right for you. 

Pose 6: Forward fold

This pose relieves fatigue, calms the brain and helps relieve stress. Stand up, place each foot firmly on the ground, hip width apart. Bend your knees, fold your upper body forward down and place each hand on each elbow.

Let your head relax and stay here for five slow, deep breaths. When done, come back up slowly and sit on your desk chair again.

Pose 7: Seated pigeon

This pose will increase your hip flexibility, lengthen the hips, stretch the thighs and gluteal muscles and reduce lower back stiffness. Staying in Pose 1, bring your right foot above your left knee and lengthen your spine.

If this already feels very intense, stay where you are. If you’d like to go deeper, slowly push your elongated torso forward so that your chest is pushed towards your knee. Stay in this position for five slow deep breaths then do the same on the left leg.

This Work from Home Yoga sequence was created with the help of Rie for Outdoor Japan, article link here.

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