10-Min Chair Yoga - Boost Productivity & De-Stress
Вставка
- Опубліковано 28 тра 2024
- PDF pose chart here: www.yogabody.com/desk-yoga-fl...
Do you struggle with feelings of stress and overwhelm at work? Is it affecting your productivity and concentration? At night when you get into bed, are you wired but tired? You might be suffering with nervous system dysregulation, and if so, this video is for you.
Simple, self-soothing practices like yoga at your desk can help. This quick, 10-minute sequence of poses can be done at your desk and will encourage a down regulation of your nervous system’s stress response while simultaneously normalizing your breathing, releasing muscle tension, and helping you feel more in control.
Throughout your working day, your nervous system toggles between fight-or-flight mode and the more calming rest and digest mode. For many people, this happens every couple of hours - but it’s common to get “stuck”, particularly in a stress response. This can lead to a host of unhealthy and uncomfortable feelings.
The good news is that simple, at-your-desk practices like yoga can help. In this video I’ll share with you a quick, 10-minute sequence of poses you can do at your desk that will encourage a down regulation of your stress response while simultaneously normalizing breathing, releasing muscle tension, and helping you feel more in control. Let’s get started!
VIDEO CONTENTS
00:00 7-Minute desk yoga
00:06 Nervous system anatomy
02:05 10-minute desk yoga flow
02:19 Pump/dump breathing practice
04:10 Seated Sun Salute
05:17 Sun Salute Twist
06:52 Nerve Glide
09:34 Arrow Pose
10:20 Seated Pigeon
11:57 Head Roll
ANATOMY
Your autonomic nervous system has two main branches - your sympathetic nervous system (fight-or-flight), and parasympathetic nervous system (rest and digest). While your sympathetic nervous system prepares your body for action, your parasympathetic nervous system promotes rest and relaxation.
In a work context, an aroused sympathetic nervous state is best for busy work, like answering emails, making to-do lists, organizing files, doing expense reports, and checking things off your list. While a parasympathetic state is usually better for deep thinking, problem-solving and effective communication.
It's not possible, nor preferable, to stay in either a sympathetic or parasympathetic state all day long - this is not how humans are built. You’ll usually toggle between the two, but can sometimes get stuck, usually in stress mode.
DISCLAIMER - this is for educational purposes only. Please do not use this video to diagnose or treat an illness or injury. Check with a trusted healthcare provider before starting any self-care routine.
POSES WE'LL LEARN
* Seated Sun Salute
* Sun Salute Twist
* Nerve Glide
* Arrow Pose
* Seated Pigeon
* Head Roll
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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#DeskYoga #StressRelief #Yoga
PDF pose chart here: www.yogabody.com/desk-yoga-flow-youtube/
OMG! Just what I need for my job! Perfect timing to find this jewel! Once again, thank you for sharing your knowledge and insights. I hope you deeply understand how many you’re helping 👍🏻🤙🏻💪🏻😀
Glad you liked the video, Cheryl!
-YOGABODY Team
You're awesome!
Thank you!
I fell out of my home-grown yoga practice this year, and this sequence was absolutely divine to get me back into the mood for it! ❤
Welcome back to your yoga practice!
- YOGABODY Team
Had a crappy day at work. This sequence really helped shake it off. Thank you!
Glad to hear it made a difference for you!
- YOGABODY Team
I love your channel & your work. its been very beneficial for me.
maybe you could come up with a better word for sympathetic system. its the auto-pilot for functioning during your peak energy state. FIGHT/FLIGHT is a response to stress & can lead into shock response. this may happen once or twice in a LIFETIME. seeing this normal state as stress/shock is not only confusing the issues of body function but is normalizing an extreme. we can get back to healthy balanced functioning with careful work using our body to cure it.
Totally agree... it's used by everyone but really confuses the state.
❤Thank you so much.
You're most welcome!
- YOGABODY Team
Oof, what does it mean that I felt not-painful low back and hip popping with much of this? Felt good overall though, thank you!
It's great to hear that it felt good overall! The popping sensation might be related to joint movement, but as long as it's not painful and you feel good, it's likely within a normal range.
- YOGABODY Team
❤@@YOGABODY.Official
Why do I get more stressed when I try to relax?
Find the right relaxation techniques that work for you.
- YOGABODY Team