Boost Your Immune System with Office Yoga

Boost Your Immune System with Office Yoga

Stay healthy at your desk by using postures that stimulate immunity.As the winter months begin, so does the cold and flu season. When a staff member is sick, the germs spread quickly and before you know it the absence list is a mile long. We can all take precautions to help stay healthy this winter. Being bound to a desk or office space is no longer an excuse not to move your body throughout the day. Here are some office yoga postures that specifically work to boost your immune system.

Back

Back-1 Back-2

Posture: Sit comfortably at the front of the chair. Keep your feet flat on the floor, about hip distance apart.

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Technique: Place your hands on your thighs. Inhale, expand the chest forward, driving the rib cage out and up by pushing back the shoulders. Exhale, bring the shoulders in front and retract the chest in. Keep the chin level with the floor during all movements. Continue for 10 repetitions.

Benefits: 

  • Helps to break up knots in the shoulder blades.
  • Encourages blood flow to the upper torso.

Arms

Arms-1 arms-2 arms-3 arms-4 arms-5

Posture: Sit comfortably with a straight spine, either at the front of the chair or all the way to the back. Keep your feet flat on the floor, about hip distance apart.

Technique: Bring your hands to chest level, interlock your fingers, and turn your palms outward. Inhale, stretch both arms forward. Exhale, raise both arms over your head with the palms up towards the ceiling. Inhale, bring the arms back down out in front of the body with the palms out. Exhale, bring the hands back to the center of the chest. Repeat 10 times.

Benefits: 

  • Improves blood circulation in the arms.
  • Expands lung capacity.

Chest

Chest-1

Posture: Sit comfortably with a straight spine, either at the front of the chair or all the way to the back. Keep your feet flat on the floor, about hip distance apart.

Technique: Grip the fingertips of both hands together and bring them to chest level with the forearms parallel to the ground. Inhale. Suspend the breath and, without separating the hands, try and pull the hands apart. Exhale. Inhale and pull again. Repeat 10 times.

Benefits: 

  • Opens up the heart center and chest.
  • Stimulates the thymus gland.

Shoulders

Shoulders-1 Shoulders-2

Posture: Sit comfortably with a straight spine, either at the front of the chair or all the way to the back. Keep your feet flat on the floor, about hip distance apart.

Technique: Interlock the fingers and bring the arms up over the head. Bend the head, arms, and torso to the left, stretching the right side of the body. Hold this posture with long deep breathing for 10 seconds. Then bend the head, arms, and torso to the right and feel the stretch on the left side of the body. Hold with long deep breathing for 10 seconds. Repeat 10 times.

Benefits:

  • Opens up the lungs and enhances breathing.
  • Helps to circulate clean air throughout the body, keeping the body energized.

References:

Akhar, Shameem. Yoga in the Workplace, Chenni: Westland Ltd, 2010.

Bhajan, Yogi. The Aquarian Teacher, Santa Cruz: The Teachings of Yogi Bhajan, 2010.

Thakur, Bharat. Desktop Yoga, New Delhi: Wisdom Tree, 2007.


 

Bridget Toomey, CPC, CPB, CRCR, RYT-200, teaches Kundalini yoga at Heartland Yoga in Iowa City, Iowa. She is certified by the Kundalini Research Institute as a Kundalini yoga teacher and is a member of the International Kundalini Yoga Teachers Association. Toomey works for the University of Iowa Hospitals and Clinics in Patient Financial Services as a revenue cycle coordinator, where she supervises staff on the physician Iowa Medicaid team. She is a member of the Iowa City, Iowa, local chapter.

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One Response to “Boost Your Immune System with Office Yoga”

  1. Teena says:

    very helpful!

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