When working at your office for hours at a stretch at your desk, you accumulate fatigue which expresses itself as overall stiffness. The natural inclination is to get up and stretch out. The Advanced restorative poses of Office Yoga are a sequence of moves that help you to do precisely this in a systematic manner. You can do this sequence sitting on your office chair.
Select a chair without wheels at its base and place it with its backrest against a wall or against your table. This will ensure that the chair remains stable, when you use it to do this sequence. Remove your footwear and stand up straight facing the chair. Place your right foot on the seat of the chair. Your left leg is straight, and your right leg is bent from the knee, with your shin slanting towards the chair.
Inhale, and as you exhale, move your right knee towards the chair. When you do this, you use your right knee and hip as the fulcrum to move forward. Keep your spine straight and tall. To hold your balance, you may place your palms on your thighs. As you do this move, your left leg slants and you will feel a stretch on your left calf muscle and thigh, as well as on the muscles of your left buttock (glutes). Your hips, spine and shoulders too feel the stretch as you ground your right foot into the chair seat. Be in this position for six to eight breaths, and then exit by straightening your left leg and slowly come up.
You may repeat this movement by interchanging the position of your legs. At the end of this sequence you will feel refreshed and be relieved of the stiffness in your body.
Sources:
Restorative Yoga : Office Yoga
http://www.youtube.com/watch?v=jaZZnLA_x9E&feature=channel
Office Yoga: From Cubicle to Infinity
http://www.scribd.com/doc/17187536/Office-Yoga-From-Cubicle-to-Infinity
Rejuvenation Lounge - 8 Of The Best Office Chair Yoga Exercises:
http://thehealthylivinglounge.com/2010/01/20/8-of-the-best-office-chair-yoga-exerises/
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