5 Yoga Poses You can do Anywhere (Even at Work)
The benefits of yoga are no secret. Improved flexibility, chronic pain relief, and even lower blood pressure are just a few of the longterm benefits. But yoga also provides immediate relief by alleviating anxiety and lowering stress levels. Unfortunately, a trip to the yoga studio isn’t always an option.
You might find yourself in the middle of a hectic work day, unable to get away. But you need a way to find inner calm. When that’s the case, you can use any of these five yoga poses to discharge the negative energy that builds up during your day.
Tadasana (Mountain Pose)
Tadasana is the perfect pose to help you find calm in the middle of a stressful day. You can easily practice this pose in the comfort of your home or at the office. Next time you feel your stress level rising, stop what you’re doing, stand to your feet and follow these steps:
How to perform Tadasana:
- Bring your feet hips-width distance apart
- Distribute your weight evenly between both feet
- Engage your quads and core
- Relax your shoulders away from your ears, and allow your palms to face forward by your hips
- Close your eyes and take a deep breath
Katichakrisana (Standing Spinal Twist)
Another great way to release negative energy is to perform a standing spinal twist during a break at work. This pose allows your body to discharge built-up tension within your spine. As you perform Katichakrisana, think of your body wringing the stress out of your body as you would a wet cloth.
How to perform Katichakrisana:
- From Tadasana, open your arms out like a capital “T”
- Keeping your arms like this, twist to your right
- Lengthen your spine by lifting the crown of your head toward the sky
- Hold and breathe before switching sides
Ustrasana (Standing Camel)
So many of us spend our day leaning over a keyboard. Because of this, it’s common to carry your stress in your upper torso. Ustrasana provides a great stretch through your upper back, shoulders, and into your neck.
How to perform Ustrasana:
- From Tadasana, bring your hands to the tops of your glutes, fingers facing down
- Squeeze your elbows toward one another
- Press your hips forward as you begin to bend backward and expand your chest
- Drop your head and look behind you
Baddha Hasta Uttanasana (Dangle Pose)
This pose resembles Standing Forward Bend(Uttanasana), an active stretch of the hamstrings. However, the goal of Baddha Hasta is to dangle the upper body for a longer period of time to help release the lower back. This is another way to release any tension in your back.
How to perform Baddha Hasta:
- Separate your feet hip-width apart
- Bend your knees, and bring your chest to your thigh
- Fold forward, grab opposite elbows
- Exhale, going deeper down and if the knees are bent, hold the posture without going any further down towards the ground.
- Settle into this pose for two to three minutes.
Malasana (Garland Pose)
The previous poses focus on your upper body, but Malsana helps stretch your lower body. When you’re in Baddha Hasta, Malsana is the perfect pose to move into next.
How to perform Malasana:
- From Baddha Hasta, bend your knees and lower your hips into Malsana
- Bring the palms of your hands together, and press your inner thighs back in space with your triceps
- Keep your chest lifted and hold this pose for five breaths before slowly rising to a standing position
With these five poses, you can experience the immediate relief of yoga no matter where you are. Whether you’re in the middle of a stressful workday or any other time you need immediate relief, stop what you’re doing and strike a pose.
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