wfh work yoga stretches

Y'all. We are officially in week 5 of quarantine! Did you think we would make it? As much as I miss a good slice of pizza from my local pizza place, I'm grateful for the time and space that has been created naturally for all of us to step into. 

Now, I will say one thing that has been hard. MOVEMENT! I'm so used to walking around during work, having a little variety in scenery, etc. So, safe to say that it's been a little tough sitting on the floor or any surface for that matter, and working for several hours, etc. There are definitely days where my joints and body feel so stiff, that it hurts to walk. So, what to do? How can we find movement and fluidity while ensuring that we are productive and efficient with our time? 

It's so important to not get stuck at your computer or in the same spot all day long, no matter how easy it can be. We've all heard that sitting is the new smoking. Movement allows for the synovial fluid in our body to get to where it needs to go in order to support and nourish our joints and bones. Movement can also help productivity because it gives us a little break, allowing for some fresh air, and renewed perspective on whatever it is you're working on. 

In Ayurveda, sitting, stability, groundedness--all of these are qualities of kapha dosha. As great as kapha is, it has to be balanced with a little mobile quality--the vata side. Too much stability can lead to stubbornness, laziness in the very extreme side of things. A lack of movement in general can cause stagnation in the body as well. Movement is great to get our lymph going and circulation to increase--all things we need for optimal health. 

So, get to moving! Time your breaks. Set a timer to make sure you take a break every couple of hours. Make it intentional. Walk up and down the stairs a few times or go fill your water bottle. Step into your front or backyard and take deep breaths. Have kids in the house? Take a few minutes for a dance party! 

 Try out these simple stretches next time you are feeling stuck or feeling stiff. 

• Rolling your head and neck 3x on each side. Left to right and back to the other side. 
• Flexing your feet up and down will help get circulation moving in the feet, especially since gravity is working to pull the fluids down. 
• A standing forward fold will help decompress the spine and elongate to relieve pressure in between the discs which can feel tight and pressurized by sitting a lot.
• Inhaling and reaching the arms above your head--clasp the hands and reach as far up as you can, again elongating the spine and finding decompression. 
• In either a standing or lying down on your back (or both!), bring the right knee into the chest and hold it there for a few breaths. Bring the knee up and to the right opening up the hip, and again holding it for a few breaths there. Finally, bring the knee over to the left side crossing it over your body, and hold it for a few breaths. 
• Come down on to your knees in a table top position, finding a neutral spine. Inhale life the head and hips up towards the ceiling. On the exhale round out your spine completely and allow your eyes to gaze at your thighs. Find movement in Cat/Cow for a few breaths. 

Finding movement in your day doesn't have to be a daunting task. Running a marathon or taking on an entire yoga practice is not required. Do what feels best for you and enjoy getting unstuck!