Before I get into it, I’ll briefly go over what Yoga is. Originating in ancient India, it is a series of stretches and poses accompanied by breathing techniques. Yoga really is what you make it. It can be as difficult or as easy as you want. It can be meditative and relaxing, or it can be energetic. There are so many different variations!

Why You Should Practice Yoga

1. It helps your mind, body and soul. It can help strengthen and stretch your muscles as well as be relaxing and meditative. There is growing evidence that supports that yoga has physical and mental health benefits. “Twenty-six healthy adults age 20–58 (Mean 31.8) participated in six weeks of either astanga yoga or hatha yoga class. Significant improvements at follow-up were noted for all participants in diastolic blood pressure, upper body and trunk dynamic muscular strength and endurance, flexibility, perceived stress, and health perception. The improvements differed for each group when compared to baseline assessments. The astanga yoga group had decreased diastolic blood pressure and perceived stress, and increased upper body and trunk dynamic muscular strength and endurance, flexibility, and health perception” (Cowen & Adams, 2005)¹.
2. Almost anyone can do it. It can be a very gentle exercise and the poses can be adapted to suit different ages and fitness levels.
3. Yoga can help improve a number of conditions from lower back pain to depression.²
4. Improve balance and stability. There are many balancing poses which require you to use your core muscle. Thus, helping improve your overall stability.
5. Improve posture. Yoga poses strengthen and open tight areas of the body like the shoulders and muscles of the upper back. This can help you keep good posture.

How to Get Started

It’s simple and easy to find a yoga class! You can check out your local gym, yoga studio, dance studio, health club, or community centre. There are even online tutorials you can do at home. You might want to try classes with a few different instructors until you find one that suits you.

We have a yoga class 8am-9am on Wednesday 22 March 2017 at our office – Level 1, 93 Ascot Ave, Greenlane. Come along if you are interested in trying it out! It’s just $10 cash. To register or for more information please email me on [email protected]

Yoga is personally one of my favorite ways to exercise! Even if I’m not doing an entire class, most days I incorporate yoga stretches into my day to help with any muscle pains, particularly in my back. It also gives me a sense of gratitude and peace. If you haven’t already, consider trying it out! If you have any concerns or medical issues, like any other exercise, make sure you talk to your doctor first.

Written by Monique Sparks

The post Why You Should Practice Yoga appeared first on Usana Health Sciences Organization.

Pigeon Pose

Spread your wings… or open up your hips in pigeon pose. This stretch is great for tight hips from long ours of sitting, as well as improving flexibility.

Start on your hands and knees in a table top position. Slide your right knee forward and left back. Aim for your front leg to be bent at a 90-degree angle. Keep your chest forward and try to get your left hip closer to the ground. You can either sit up tall, or reach further forward if you’re flexible. Repeat on the opposite side.

Neck Stretch

Is work becoming a real pain in the neck?

Sit cross legged or in a way that you find comfortable. Lean your head to the left, gently place your left arm at the base of the head behind your ear. Then extend your right arm and walk it along the floor away from yourself. Breathe deeply into the stretch. Repeat on the other side.

Child’s Pose

My absolute favourite stretch! This is the resting pose in yoga. It will relax your mind as well as well as gently opening your back, hips and shoulders.

Sit on your knees. Bring your knees out wider and your toes together. Extend your arms forward at shoulder height or to the sides of your mat. Rest your forehead on the ground. For a side-back stretch that feels sooo good, walk your arms across to the left as far as you can go, and then repeat on the right side.

Downward-Facing Dog

This is a holistic pose which is great for stretching and strengthening many muscles. It helps to reduce tension in the shoulders and neck, stretches out your legs and even wrists and hands (great after a day of typing). It also gets blood flowing to your brain. It’s just what you need after hours of sitting!

Start on your hands and knees. Lift your hips towards the ceiling – aiming for a V shape with your body. You want to focus on raising your hips upward, which you may have to bend your legs or lift your feet a little higher to achieve.

Cat & Cow Pose

Another favourite of mine. This is great for opening up the back and stretching out the spine, as well as helping to relieve headaches. It can also help bring the neck back into position over the spine (for us imperfect humans who sometimes slouch at work).

Start on your hands and knees in a table top position. Inhale and round your back into cat pose. Then exhale, arching your back in cow pose.

Shoulder Stretch

Open up your shoulders and chest!

Clasp your hands behind your back pulling your arms upwards. You can also get an extra stretch by doing this while standing and folding over with your neck relaxed and letting your head fall towards the floor.

Side Stretch

This stretch works the side of your back and opens up your hips.

Stand with your feet wide. Bend towards you right side placing your right hand on your leg or the floor. Extend your left arm upwards or towards the floor with the palm facing downward. Repeat on the other side.

Take some time from your busy work routine for yourself and let us know how it goes! Remember to only do what feels good, don’t push yourself too hard.

We are also considering starting up a weekly yoga class on Wednesdays either at 8am or 5.15pm. It will be between $10-$15 with Selena a yoga instructor, at our Auckland office – level 1, 93 Ascot Ave, Greenlane. If you are interested please email me at [email protected] and let me know your preferred time (8am or 5.15pm on Wednesday) and I will keep you updated!

Written by Monique Sparks

The post Stretches for Sitting Workers appeared first on Usana Health Sciences Organization.