We spoke to a few yoga teachers to find the best poses for easing that WFH tension.
Asanother 2017 studyshowed, the pose can improve blood pressure and heart rate.
Hold and breathe into the stretch, trying to release any holding or clenching in the body.
Your upper back should naturally open and arch away from the mat.
Reach back and grab your ankles.
On an inhale, kick your ankles into your palms and let your chest arch away from the floor.
Hold for several breaths.
“On the physical front, this pose stretches the hamstrings, hips, and calves.
The pose can also help you withbalance and posture.
Stand with your feet hips distance apart and fold forwards from the hips.
As you do so, you should feel the muscles in your back body slowly opening up.
By the end, you should feel an inch or two taller!”
To try the rabbit pose at home, kneel with your knees hip-width apart.
attempt to round through the spine as you pull on your heels.
You should feel your spine lengthening and stretching.
“When wework from home, we spend a lot of that time sitting.
“Camel pose is the opposite to curling forward.
Feels great after sitting!”
Get into camel pose from a kneeling position.
Tuck your toes under and reach back to rest your hands on your ankles.
Gently push your hips forward and chest up to increase the back bend.
Hold for several breaths.
Crescent moon pose (Anjaneyasana)
This yoga pose involves the whole body.
“Crescent moon is a deep hip opener and back bend.
To perform the Crescent Moon pose, begin kneeling.
Bring your palms together into a prayer position at the chest.
To perform the pose, begin sitting cross-legged.
Bring your right arm across to your left knee and position your left hand on the ground behind you.
It can also feel great in the chest, neck, and shoulders.
The pose also stimulates your abdominal organs, improving digestion and circulation in your gut.
Poor digestion and circulation can lead to poor posture and back pain.”
venture to let your shoulders and glutes melt into the floor and let gravity deepen the twist.
This hopefully means less tension and pain in the long run.
Try a triangle pose, standing with your legs about twice as wide as your hips facing the side.
One tip be sure to keep the hips shining forwards as you twist.”
Bring the palms together at the heart in a prayer position.
Send the opposite elbow to the outside of the bent knee.
Push gently into the palms to twist over the leg.
Begin in a cross-legged position or with your legs stretched out to either side in a gentle straddle.
Raise one arm to the sky and gently bend sideways away from the outstretched arm.
Let the other arm or forearm rest on the floor to support you.
Traditionally, the pose involves arching and rounding the back while in an all-fours position while on the floor.
However, it’s possible for you to also do the pose seated if you choose.
Place your palms on your knees.
On an inhale, arch through the spine, pulling gently with your palms.
On an exhale, round through the spine, pushing away against your knees.
Repeat several times, trying to feel each individual vertebrae.
“I love how this pose helps to open up my lower back,” Hoare says.
“Yoga Journalalso points out that when executed correctly, the position can feel like a massage.
Lie on your back and bring your knees to your chest.
Then, send the soles of your feet towards the sky.
Reach the palms to the insides of the feet.
Gently pull the feet down, keeping the shoulders and lower back flush with the mat.
In short, it’s the perfect time to reset for the rest of your day.
“The body is stretched and open.
Allowing the body to sink down into the mat after a day of work is bliss.”
