{"id":18455,"date":"2020-11-11T11:47:45","date_gmt":"2020-11-11T10:47:45","guid":{"rendered":"https:\/\/www.intimina.com\/blog\/?p=18455"},"modified":"2020-11-11T11:47:45","modified_gmt":"2020-11-11T10:47:45","slug":"working-from-home-simple-yoga-tips-for-your-body-and-mind","status":"publish","type":"post","link":"https:\/\/www.intimina.com\/blog\/working-from-home-simple-yoga-tips-for-your-body-and-mind\/","title":{"rendered":"Working From Home? Simple Yoga Tips for Your Body and Mind"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">With the COVID-19 pandemic, many areas of our lives have shifted to being virtual &#8211; especially work. More and more people are working or going to school from home, which means being at a computer for long periods of time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being in front of a screen all day can be a bit disorienting, and cause us to feel disconnected from our bodies. Taking a few minutes here and there to bring some movement into your body will help you feel more present, and ultimately &#8211; more productive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s easy to fall into the trap of feeling \u201ctoo busy\u201d to practice Yoga, but setting aside just a little bit of time to get back into your body, will actually help create more spaciousness in your mind, and your day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019re here to give you a few simple Yoga practices and poses to incorporate into your workday.\u00a0<\/span><\/p>\n<p><b>Your Breath<\/b><\/p>\n<p><span style=\"font-weight: 400;\">First things first &#8211; are you breathing? With the stress of balancing working from home, sometimes we quite literally forget to breathe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mindful breathing and breathwork practices help to reoxygenate all parts of your body, especially the brain. If you tend to feel fuzzy after staring at the computer for too long, breathing exercises can help clear that. It also helps to lower cortisol levels, and manage any stress you\u2019re experiencing.<\/span><\/p>\n<p><a href=\"https:\/\/www.intimina.com\/blog\/the-healing-powers-of-breathwork\/\"><span style=\"font-weight: 400;\">Check out this article on breathwork<\/span><\/a><span style=\"font-weight: 400;\">, for some detailed explanations of two invigorating and calming Yogic breathing exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple breathing exercise that only takes a few moments, and can be done from your work chair.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your feet flat on the ground, and feel the Earth beneath you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Close your eyes, placing one hand on your belly, one on your heart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a deep inhale through your nose, filling your belly first, then your lungs, then chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale the opposite way starting from your chest, then lungs, then belly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat for as long as you have time.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tip: One way to deepen this practice is by working towards using your breath to fill up your pelvic bowl, and circulating up to the crown of your head.<\/span><\/li>\n<\/ul>\n<p><b>Sitting Mindfully<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You can use Yogic wisdom to create an ergonomic setting at your desk, as a preventative measure against aches and pains.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Elevate your sit bones: Try sitting on a pillow, rolled blanket, or seat cushion. This will keep your hip flexors from clenching, which can cause lower back pain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u201cStack your bones\u201d: Yoga poses are based on the philosophy of \u201cstacking your bones\u201d, which means aligning yourself in a way that allows for stability and flexibility. You can practice this at your desk by ensuring you aren\u2019t scrunched up in any weird positions, and keeping your spine elevated, with your shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make sure your screen is at eye level. That way you won\u2019t be constantly looking down, which can create neck tension.<\/span><\/li>\n<\/ul>\n<p><b>Move Your Body<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Finally, if you have time, here is a simple five minute Yoga flow that you can use to move your body, and your energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feel free to add intuitive movements into this flow, and stay in certain poses as long as you are feeling called to.<\/span><\/p>\n<p><b>Cat-Cow<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start on your hands and knees, with your hands underneath your shoulders, and hips over your knees. Spread your fingers wide to support your upper body. You can place a blanket under your knees if you have any knee pain.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale to lift your heart, head, and tailbone, letting your belly sink.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale to drop your head and tailbone, lifting your spine up, and pulling your belly button in slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As you get comfortable with the movement, you can move around by bending one elbow then the other and moving intuitively.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep going for a minute, or as long as you need.<\/span><\/li>\n<\/ul>\n<p><b>Downward Dog<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">From cat-cow, keep your hands and feet where they are, and exhale to press into the balls of your feet, pushing your pelvis into downward-facing dog, sometimes called triangle pose.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep your fingers spread wide, with your middle finger pointed towards the front of your mat, and toes spread evenly to stabilize your lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Roll your shoulders down towards your shoulder blades, dropping any tension in your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">From here, you can bend both knees to find lengthening through your torso, or one knee then the other for a side stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stay for ten deep breaths, in and out through the nose. Feel free to sigh out your mouth or make any noises that come up.<\/span><\/li>\n<\/ul>\n<p><b>Low Lunge<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">From downward dog, inhale your right leg up, reaching straight back, but not up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and exhale here.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale again, then exhale to bring your knee in towards your chest, and place your foot between your hands. It\u2019s totally ok if you fumble a bit, or need to wiggle your foot up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tuck your back toes to protect your knee, and inhale, to move your torso up, and bring your arms overhead, interlacing your fingers, with both index fingers out and up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make sure your front knee is stacked over your ankle, and not collapsing in or out.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sink into your pelvis, breathe deeply, continue to expand across your chest and heart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stay for at least five breaths, then go back to downward dog and switch sides.<\/span><\/li>\n<\/ul>\n<p><b>Cobra Pose<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take an inhale in downward dog, exhale to move forward into a high plank.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly lower yourself towards the ground by bending your elbows to a ninety degree angle, with them facing in towards your ribs, and your shoulders stacked over your wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Once you reach the ground, keep your legs resting on your mat, and with your hands under your shoulders, press into them to inhale and bring your chest, heart, and head up into a cobra pose, or gentle backbend.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a few deep breaths here then move back into downward facing dog.<\/span><\/li>\n<\/ul>\n<p><b>Forward Fold<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">From downward dog, mindfully walk your feet up towards your hands, stopping when you get there.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your feet shoulder width apart, stay in a forward fold.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You can bend one knee then the other. If your back is hunched, try bending both knees until you feel lengthening in your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale to roll yourself up to standing, bringing your arms up to the sky, taking a gentle backbend, then exhale to come back into your forward fold.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat three times.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You can also choose to do a seated forward fold.<\/span><\/li>\n<\/ul>\n<p><b>At the end of the day, Yoga means \u201cto yolk\u201d, or to find harmony between the mind and body. Yoga for you may involve a mindful walk, or a few minutes of dancing. Movement is always encouraged, especially after you\u2019ve been sitting at a computer for hours on end. <\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With the COVID-19 pandemic, many areas of our lives have shifted to being virtual &#8211; especially work. More and more people are working or going to school from home, which&hellip;<\/p>\n","protected":false},"author":24,"featured_media":18456,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[1],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Working From Home? 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