Reverse the damage caused by sitting

Now we’ve adapted to remote working, we’ve realised the benefits: more efficient working, superior life balance, and the ability to control days. Looking after our physical health and posture, however, has never been so critical. Without the regular commute, lunch breaks to the office local and popping over to have a natter with colleagues, we’re now working longer hours without breaks.  

Prolonged sitting (which is six hours per day (!) according to the American Cancer Society Study 2018) is linked to a wide range of health complications: weight gain, unhealthy digestion, poor posture, back and neck pain, stiff and weak muscles, poor cardiovascular health, increased risk of diabetes and early death. Phew!

Incorporating regular movement is key and it’s hard to find anything more beneficial than yoga. Try integrating the following postures into your day for 3-5 minutes each.  They’re designed to:

• Undo the damage from sitting at a desk all day

• Relieve stress and anxiety

• Encourage deep relaxation 

Cat-Cow

If you’re feeling stressed, Cat Cow will open your chest and encourage the breath to become slow and deep which instantly calms the mind. 

1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat.  Place your shins and knees hip-width apart. Centre your head in a neutral position and soften your gaze downward

2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling

3. Broaden across your shoulder blades and draw your shoulders away from your ears.

4. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back

5. Release the crown of your head toward the floor, but don't force your chin to your chest

6. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose

7. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright

Dangling forward fold

If you need a deep relaxation pose after a long day

1. Stand with your feet hip-width apart, knees bent

2. Fold forward allowing your spine to round

3. Clasp your elbows with opposite hands

4. Hold for 1 to 2 minutes, eventually up to 5 minutes

5. You are looking for sensations along the spine, all the way down to the neck and maybe a gentle stretch in the hamstrings

 Child’s pose

If you’re suffering from tension in the back, shoulders or chest from sitting at your desk all day, try this great pose for lengthening and stretching the spine.

1. Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs

2. On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground

Fish pose

If you’re feeling tense, Fish Pose will will relieve stress and tension in your neck, throat, and shoulders, and strengthen your upper back and the back of your neck whilst improving posture. 

1. Lie down on your back, bend your knees with the soles of your feet on the floor, arms alongside the body, palms down

2. Lift your hips and slide your hands underneath the upper buttocks

3. Inhale and press into your elbows and shoulders, lifting the chest

4. Depending on the intensity of your backbend, bring either the back or the top of the head to the floor. However there should be very little weight on it

5. If this feels stable extend your legs out one at a time. Extend through the heels, with a slight inner rotation of the upper legs

6. Stay for 5 breaths, breathing towards your chest and ribcage 

7. To come out of the pose, press your elbows down to lift your head and gently place your spine down on the mat

Squat

If you need to relieve lower back pain, The Squat will stimulate the abdominal internal organs and stablise the spine.

Start by standing with the feet hip-width apart. Squat down and bring your arms in front of you, hands in prayer and elbows pulling lightly against the knees or shins.

Sitting butterfly 

Finally, the ultimate pose if your body has stalled due to long hours spent seated. Sitting Butterfly will stretch the lower back and release toxins and negative energy in the hip and groin, helping to relieve anxiety.

1. Start seated

2. Straighten your spine with legs straightened out

3. Bend both knees to form a winged butterfly pose

4. Bring your feet towards your pelvis as close as you can and join them, holding with your hands

5. Flap your angled legs like a butterfly, slowly

At Coteam, Yoga comprises a key part of the Transform Bootcamp which is our 6-week virtual programme designed to embed healthy habits into your personal and professional life which will supercharge your work performance.