Desk vs. Movement: Feeling Good at your 9-5 Job


In need of some extra movement during your day at the desk? Here are some suggestions from @toneitup.


Even as a yoga Instructor, I find myself sitting at a desk, looking at a screen for far too many hours of the day. I would guess that most of us in this modern world are not getting enough moments in the day to move our bodies, reset our brain, and spend moments without technology. That is the reality of our world… but maybe we can be a bit more strategic with the way we spend our time.

I am hoping these ideas will inspire you to make a new goal; Keep the movement going throughout the day. Honor what your mind and body needs so that by the time the work day ends, you still have energy to keep going! Can I get an amen with that?!

Block Desk


Nikki from Yoga Inside Out in Saratoga, CA gives a fantastic look at the way that she works on the computer. If you are someone that can fashion a makeshift desk, this is definitely for you. Even if you can’t recreate this completely- you can set a timer to make sure you are shifting positions every 15-20 minutes… and getting up to move every hour. Seriously the best feeling ever.

Muscle Rollers

Rollers are the gifts that just keep giving! When you sit for long periods of time, the connective tissue covering your muscles begin to dry out, and become less supple. The muscles underneath this Fascia also shortens because it continues to stay in a state of contraction. So what can you do to reverse it? Roll the muscles out! It will hydrate the connective tissue, release muscle tension, and it’s that ” hurts-so-good” feeling. We LOVE the rollers offered from The Soma System. They give tutorials, handy carrying bags, and oodles of information for each item. At HelloYoga, we feature their whole line of items- and we will just keep talking about it if you let us!


Just Keep Breathing

I mean… Duh. But do you ever turn away from your desk to do a few breathing techniques everyday? My absolute favorite is Alternate Nostril breathing. In Sanskrit, Alternate Nostril Breathing is called Nadi Shodhana Pranayama, which translates to “subtle energy clearing breathing technique”, and it has many benefits. This technique helps calm the mind, reduce anxiety, and bring a feeling of relaxation to the entire body.

  • Sit in a comfortable position with the spine long and the hips relaxed. Release any tension from your jaw. Close your eyes.
  • Place your left hand on your left knee with the palm face upward, or in the Chin Mudra by pressing the index finger and thumb together.
  • Place the tip of the index finger and middle finger of the right hand in between the eyebrows with the ring finger and little finger on the left nostril, and the thumb on the right nostril. Use the ring finger and little finger to open and close the left nostril and use the thumb for the right nostril.
  • On an exhalation, close the right nostril with your thumb and breathe out through the left nostril.
  • Breathe in through the left nostril and then close with the ring finger.
  • Release the thumb on the right nostril and breathe out through the right nostril.
  • Inhale through the right nostril, close with the thumb, release the ring finger from the left side and exhale through the left nostril.
  • These two full breaths are called one round of Alternate Nostril Breath.
  • Perform 5 to 9 rounds of this alternating breath between the nostrils.
  • Remember to always inhale through the same nostril you just exhaled through.


Restorative Postures

If you have a bare wall where you wont get stares… my favorite restorative posture is Viparita Karani or “Legs up the Wall”. It allows your heart to rest, relieves back tension, headache relief, and is fantastic when you have menstrual cramps. I could stay in this posture forever! When all else fails.. set yourself up into this posture and let your tension subside.

EVERY woman should do this pose for at least 15 mins a day! The benefits are endless, such a simple yet powerfully restorative pose!! Especially if you are faced with stress, anxiety, or just general being run down... It gets all your adrenal glands pumping, stimulates bloody low to vital organs, ovaries, digestion, bladder, it re grounds and re energises, not to mention lymphatic boosting which helps a wide range of health problems in itself.




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