Are your muscles tense?Try to take a break.Computer yoga can help resolve that tension.If you stay seated at your desk, you can try some yoga poses that are more active.Adding meditation techniques can help calm your mind.
Step 1: If you want to engage your core, try scale pose.
Move to the edge of your seat for this pose.On the chair, place your hands on either side of your hips.If you want to engage your core muscles, lift yourself off the chair.If you want to sink back into the chair, you have to breathe in and out 3 to 5 times.You can repeat multiple times.
Step 2: Use seated crescent moon pose to strengthen your spine.
Bring your hands together as you raise your arms.Your fingers shouldn't be close together.Hold for a few breaths as you lean over to the left.On the right side do the same thing.To open your sides, you can lean over the arm of your chair.Hold the pose for 4-5 breaths when you reach your opposite hand over your body.On the other side, do the same thing.
Step 3: You can stretch your back and shoulders by using a seated cat and crow.
If you start with your hands on your knees, your shoulders should be arched.Bring your hands back to your hips as you take a deep breath.You should extend your chest and push your head back.Drop your chin to your chest as you return to the hunched pose.Try at least 3 to 5 times.A seated child's pose can be used to stretch your lower back.Place your knees on the floor.You can deepen the stretch further if you reach down to your ankle or floor as you relax.
Step 4: To stretch your back, twist it.
Go to the right side.Place your right hand on the back of your chair to twist it a bit more.If you want, you can look back and bring the stretch into your neck.Go to the other side if you hold it to a count of 5.
Step 5: You can stretch your wrists and fingers.
Roll your hand around in a circle as you stretch out.If you want to stretch your fingers out, hold your hand up and then bend your wrist inward with the other hand.You should repeat with the other side.
Step 6: You can stretch your arms and chest with cow face arms.
If you want to reach an itch from the top, bring your right arm up and over the shoulder to the back.Grab the other hand if you can, bring your left arm down from below.Hold it for 5 counts and do the other side.
Step 7: If you can open your upper back with eagle arms, that's great.
Wrap one arm around the other and bend them at the elbow.Move your elbows back and forth in a straight line with your shoulder height.
Step 8: To stretch your legs, try ankle to knee.
Your foot is resting on the other knee if you bring 1 leg up.The knee should be encouraged to drop open.To deepen the pose, stretch your back forward with a long spine.
Step 9: Do desk exercises.
Lean against the wall or desk.Your body should be straight and you should have your palms on the object.You should bend your arms at the elbows to move your body in.Bring yourself up slowly.10 to 12 times.
Step 10: You can use the sit and stand pose.
Sit with your knees on the edge of your chair.Your back should be straight.Stand up slowly using only your legs.Slowly lower yourself back into the chair, working against gravity as you sit down.You have to repeat 5 times.
Step 11: Do upward dog desk pose.
The desk should be at a right angle to your body with your upper body parallel to the floor.To meet the desk, stretch your arms above your head.Bring your hips in towards the desk by lifting your head and body.Hold for 5 counts.Return to the right pose.
Step 12: Try to breathe deep.
Close your eyes and breathe slowly.While trying to relax your face and neck, hold your breath for 6 counts.Count to 6 again.Repeatedly will help you relax.
Step 13: A short mantra can be used to help with concentration.
Try to focus on the moment as you breathe in and out.Think "I am" while breathing in.Think "here" when you're breathing out.Don't think about everything you need to do until you're already existing in the moment.
Step 14: You should do a body Scan.
Start with your feet.Think about how your feet feel on the floor.What are you feeling in your feet?You should gradually move up through your body.Let the sensations wash over you, and notice what you are feeling.Continue until you have done your whole body.