Easy Yoga Moves to Refresh Your Body at Your Desk in Just 3 Minutes
Nearly every day, I get up from my desk in the Telegraph office and head up to the onsite gym with my yoga mat rolled up under my arm.
A journalist’s life is one of constant deadlines and pressure. Not to mention sitting. The same applies to many other professions too, which makes it all the more important that I find time in the day for yoga.
It was certainly no surprise to me as a qualified yoga teacher that a new study from Glasgow Caledonian University (GCU) found that three minutes of yoga every hour at work can lower diabetes risk.
Participants in the study were taken through a 16-step regimen that included poses such as downward dog, cobra, and cat-cow.
Levels of glucose in their blood were measured with a fingerprick every 30 minutes. The results suggested that the ancient Chinese martial art of Tai Chi had no significant impact compared to the control group – but yoga did.
Benefits of Desk Yoga
Not everyone will have a dedicated space in their workplace. However, there is a great deal you can do without leaving your desk, although downward dog might be a bit much.
You might have to steel yourself against looks from your colleagues, but thinking about the impact on your long-term health should quell any embarrassment.
- Yogic breath helps calm your parasympathetic nervous system.
- The poses (asanas) strengthen the limbs and improve the range of motion.
- These moves build physical and mental awareness by improving balance and focusing the mind.
Try recruiting those around you to join you for three minutes every hour. Take time afterward to notice how different you feel.
Three-Minute Desk Yoga Sequence
Here’s a three-minute desk yoga sequence to get you started. I left my shoes on, but kick yours off if you can, especially if you’re in heels!
Centering
Sit upright with your feet on the ground and hands in your lap. Close your eyes and take three deep breaths in and out.
Warm-Up
- Seated Cat-Cow
Place your fingertips on your knees. Inhale, lift the chest, look up towards the ceiling, and gently arch your spine. Exhale, round through your spine and look towards your navel. Repeat twice more. - Seated Bridge Posture (Setu Bandhasana)
Still seated, take your arms behind you, fingertips pointing forward. Inhale, press down through your palm and feet, and lift your hips off the chair, pressing them toward the sky. Look toward the ceiling. Hold for three breaths.
Twisting and Stretching
- Seated Pigeon Twist (Parivrtta Kapotasana)
Place your left ankle on top of your right knee. Make a fist with your left hand and place your elbow as close to your left ankle as possible. Push down on your left fist with your right hand. Inhale, lift, and turn the chest; hold for three breaths. Repeat on the other side.
- Seated Cow Face Pose (Gomukhasana)
Cross your right knee over your left. Inhale, sweep your left arm up, and bend your elbows so your left-hand reaches down your back. Sweep your right arm underneath so it reaches up your back. Catch fingertips if possible. Hold for three breaths. Repeat on the other side.
Standing Postures
- Standing Eagle Pose (Garudasana)
Cross your left knee over your right and tuck your foot behind your right calf if possible. Sweep your arms out to the side and cross your right elbow on top of your left. Lift your forearms and catch your hands if possible. Hold for three breaths. Repeat on the other side.
- Triangle Pose (Trikonasana)
Stand with your feet wider than your shoulders. Turn your right toes out and left toes in, heels aligned. Place your right hand on your right shin and reach your left arm up. Lean back into the pose, drawing your shoulders down your back. Hold for three breaths. Repeat on the other side.
- Pyramid Pose (Parsvottanasana)
Shorten your stance slightly. Square your hips to the right leg and step the left leg slightly wider, with toes turned out. Catch hold of your elbows behind you and fold forward with a long spine. Hold for three breaths. Repeat on the other side.
- Wide-Leg Forward Fold (Prasarita Padottanasana)
Widen your stance, turn your toes in, and your heels out. Interlace your fingers behind your back. Inhale, lift the chest. Exhale and fold forward, lifting your hands toward the ceiling. Hold for three breaths. To come up, bend the knees and roll up through the spine.
Closing Sequence
Come back to an upright seated position. Place your hands in your lap. Close your eyes and take three deep breaths.
By practicing these easy yoga moves at your desk, you can improve your health and well-being in just a few minutes a day.