Post-Lunch Office Slump? 6 steps to a Rapid-Fire Yoga to Rejuvenate Mind & Body!

Post-Lunch Office Slump? 6 steps to a Rapid-Fire Yoga to Rejuvenate Mind & Body!

It’s an excellent day at the office. You feel ultra productive and are crossing off your to-dolist one item after another. Before you know it, it’s time for lunch. A chance to take a well-earned break. You eat, get some fresh air, and 50 minutes later, you’re back on the job. Suddenly, fatigue knocks you over as though you’ve been hit by a truck. You long for your tip-top output of the morning. What to do? Here, we’ve created a short, easy yoga session you can practice right at your desk.


Start with the breath


Breathing is essential as it brings oxygen to both your muscles and your brain, allowing the body to function at its optimal capacity. We can’t say it enough. You must learn how to breathe well. Based on the technique of André Van Lysebeth, this complete yogic breathing  exercise will get you to tap into your full lung capacity, expanding it over the long run! The technique will also serve to establish the space for your practice.

Technique:
-With a straight spine, sit at the edge of your chair, feet parallel and flat on the floor.
-Place one hand on your lower stomach and the other between your navel and solar plexus.
Relax and close your eyes.
-Take a long, deep breath and draw in your navel.
-Inhale. Keep your lower stomach still and descend your diaphragm into your abdomen.
Expand your rib cage to make space for the breath and allow the inhalation to rise up behind your clavicles.
-Exhale. Let your clavicles descend first. Next, your rib cage retracts until finally, the abdomen deflates completely.

Repeat up to but no more than 7 times as more can result in hyperventilation. That said, you can do sets of 7 reps as many times as you’d like. Just remember to rest several minutes between each set.

If you’ve never done this before and space allows for it, I recommend trying this exercise lying down. This will make it easier for you to relax as you focus on the evolution of your breath.


Asanas You Can Do at the Comfort of Your Desk

Mountain Pose (Tāḍāsana)


Technique:
- With a straight spine, sit at the edge of your chair, feet parallel and flat on the floor.
-Bring your hands together, interlacing your fingers and placing your palms on your thighs.
-Inhale, raise your arms above your head up toward the sky. Deeply stretch your upper chest and shoulders.
-Exhale, lower your arms and clasped hands onto your thighs.

Repeat 5 times making sure to synchronize your movements with the length of your inhalations and exhalations.

Benefits:
-Stimulates the intestines and bladder
-Releases energy channels in the spine
-Increases energy and instils self-esteem

Contraindication:
-Acute shoulder problems


Locust Pose (Salabhāsana)

Technique:
-With a straight spine, sit at the edge of your chair, feet parallel and flat on the floor.
-Place your hands on your chair behind your back, fingers pointed backwards.
-Inhale, lightly push your abdomen forwards. Roll your shoulders back, and arch your spine by bringing your shoulder blades together.
-Open your rib cage and look up toward the sky.
-Exhale, gently bring your shoulders forward and your head back down. Relax the back of your neck and your shoulder blades.

Repeat 2 times, holding the posture for 4 to 5 breaths.

Benefits:
-Lengthens the spinal column by correcting minor spinal irregularities
-Stretches the intercostals and rectus abdominals
-Stimulates the immune system
-Increases vitality and energy within the nervous system

Contraindications:
-herniated disc or internal ear problems

Half Twist (Ardha Matsyendrāsana)

Technique:
- Sit with a straight spine at the edge of your chair. Place your left foot firmly on the ground, centred in line with your spine. Cross your right leg over your left.
-Inhale, extend your spine as much as possible. Place your left hand on the outside of your right calf muscle.
-Exhale and draw in the navel. Turn your torso toward the right while placing the palm of your right hand behind you. Look over your right shoulder.
-Inhale, return to center while releasing the posture.
-Repeat on the other side.

Repeat 2 times on each side, holding the posture for 4 to 5 breaths.

Benefits:
-Improves flexibility in the spinal column
-Simulates digestion
-Builds an attitude of contentment
-Invigorates mind and body

Contraindications:
-recent abdominal surgery or inguinal hernia

Cow Face Pose (Gomukhāsana)

Technique :
-Sit with a straight spine at the edge of your chair. Place your left foot firmly on the ground, centred in line with your spine. Cross your right leg over your left. Engage your thighs.
-Inhale, raise your right arm above your head. Bring your left arm to your lower back by sliding the back of your left hand between your shoulder blades. Join your left hand with your right.
-Draw in your navel and engage your pelvic floor (mula bandha).
-Inhale, release your hands.
-Exhale, relax your shoulders and place both feet on the floor.
-Repeat on the other side.

Repeat 2 times on each side, holding the posture for 4 to 5 breaths.

Benefits:
-Stretches the shoulders and arms
-Opens the rib cage
-Builds attention and concentration

Contraindication:
-Shoulder problems

To properly close your practice, here’s a short seated relaxation exercise that’s inspired by Pratyāhāra, withdrawal of the senses.



Technique:
-Sit with a very straight spine, supported if possible. Close your eyes.
-Place your index fingers on your eyes, and middle fingers on your nose. Be sure not to block the nostrils.
-Place your thumbs on your ears and your ring and pinky fingers on your closed lips.
-Listen to your internal sound for 9 deep breaths.

Benefits:
-Fights off and eliminates fatigue
-Calms the senses
-Promotes concentration

And there, in just 15 minutes, with your energy and mental capacity restored, you’ll be all set for a successful afternoon on the job. Hum a little “Eye of the Tiger” under your breath and you’ll get your promotion in no time! ;)

Namasté

Christina Daigle

Professeure de yoga
*Model Maxime Morin, co-founder of Rose Buddha is wearing the brand new Savanah Night legging.

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