Yoga for the Cubicle Confined

8, 9, 10 hours sitting at a desk? How natural can it be? We can kind of get used to this stationary lifestyle, but our necks, backs, shoulders and behind usually have a lot to say about it. You may also feel like you become more susceptible to cold after a few hours in front of the computer.

Yoga is perfect for fighting the effects of working in an office all day. Try some of the following:

1. For the Neck: *(Always be gentle with the neck. A little stretching goes a long way.)

Drop your chin toward your chest. Tilt your head back until your forehead is facing the ceiling. Let your eyes glance up. Don't compress or cramp your neck too far back! Come back to a neutral position, with eyes facing forward. Turn your head slowly from side to side. Repeat this process.

2. For the Shoulders: Roll shoulders back, trying to get the shoulder blades to touch. Roll the shoulders forward, trying to get the shoulder blades to separate.

3. After relaxing your shoulders, do a seated or standing mountain posture. Hands lay on thighs with palms outward. Straighten your back with shoulders completely relaxed. Focus on your abs and core body as if they were a tree trunk holding your branches (top of you body) up. Imagine the blood flowing throughout your entire body, focusing on it reaching your toes and fingertips. Breathe slowly and deeply.

4. Raise the arms up while inhaling, press palms together at the top, exhale and release the arms. Repeat several times. Do this from a standing or seated mountain. (Standing is preferable)

5. With your chair far away from your desk (so you don't hit your head!), fold your body into a forward fold. Exhale as you come down. Feel the tension flow out from the crown of your head. Inhale up. This is also optimal in a standing position.

6. Place your hand on your opposite knee and twist your body so you are peering back, as much as possible, at the wall behind you. Repeat on other side. Keep your back as straight as possible throughout. Use your back, rather than your neck, to implement the spinal twist. You can also place one hand on your desk.

7. (standing only) With legs slightly further apart, go into a forward fold, but instead of coming straight down, hinge from your waist. Feel the stretch in the back of the legs. Pretend that you are trying to keep a cup of coffee balanced on a flat back. This is a 'Sunflower'. Raise back up the same way -- with a hinged, flat back.

These simple yoga inspired moves should get you rejuvenated, and hopefully get your blood flowing again.

Quick Yoga Routine

Many people find that fitting in a full yoga routine can take too long. Excuses are no longer necessary, because there are quick yoga postures (or asanas) which can be done within a period of 5 to 15 minutes. These small spurts will give the body some refreshment and even make you feel more awake. Keep in mind that you must pay extra attention to keeping yourself from stretching too deeply, since you will not be fully warmed up in such a small period of time.

1. My Daily Yoga Has quick routines and movements which can be done while sitting at a desk or while waiting for a flight at the airport.

2. Canadian Living has a great, 5-step routine for relaxing at bedtime.

3. Shareguide.com offers a little longer routine of 15 minutes.

4.The University of Alberta has a concise page full of several 12 minute routines if you want something in between 5 and 15.

Remember to breathe and take all of the stretches carefully! Namaste!