Desk Yoga: Release Tension From Long-Term Sitting
Your Guide
Jessica supports others in their journey towards self-discovery, healing and freedom, through Master Plant journeys, Ayurveda, yoga and meditation.
Journey Description
This is a short course for desk workers and anyone who spends a lot of time sitting, especially at a computer, to learn some simple yoga practices for releasing physical tension, reducing stress, staying focused and feeling more present as you work. Over the five sessions, we target some of the body parts that most often experience issues when working long hours a desk.
Within the course, we practice:
- Deep breathing to ease stress and anxiety
- Eye exercises
- Neck and shoulder stretches
- Wrist, hand and finger stretches
- A short but effective guided relaxation
If you are new to yoga, this course will give you an introduction to some of the practices and benefits, and if you already have a practice, you will be given the tools and opportunity to bring your practice into your working day.
Each of the practices is also included as a stand-alone track, so you can easily listen again whenever you need to.
Photo by Höhenverstellbar Tischgestell Maidesite
Music by The Digital Artist
Journey Tracks
1 - Deep Breathing
Pranayama, or breath control, is an important yogic principle which teaches us to control our bodies with our breath. In this first session, we'll explore the connection between the breath and the nervous system and you'll learn a simple breathing technique to regulate your nervous system and bring you into a place of clarity and calmness whenever you feel stressed, anxious or overwhelmed.
Deep Breathing Meditation New
A recording of the deep breathing meditation from the session above, so you can repeat the meditation without re-listening to the intro.
2 - Eye Exercises
Often working at a computer or spending a lot of time staring at a screen can lead to feelings of eye strain and dryness, and excessive screen use can contribute to eye problems. In this session, you'll learn some simple eye exercises to strengthen the eye muscles and regulate focus, along with exploring some Ayurvedic treatments that can help with eye lubrication and improving poor vision.
Eye Exercises Practice
A recording of the exe exercises from the session above, so you can repeat the practice without re-listening to the rest of the talking.
3. Neck and Shoulder Stretches
In this session, we take a look at the effect that sitting at a desk all day can have on the posture and some of the health issues that can arise as a result of this. We explore some options for improving the posture and we practice some stretches to release tension from the neck and shoulders.
Neck and Shoulder Stretches Practice
A recording of the neck and shoulder stretches from the session above, so you can repeat the practice without re-listening to the rest of the talking.
4 - Wrists, Hands and Fingers
The wrists and the hands can accumulate a lot of tension when a lot of time is spent on a computer or phone. This session explores some ways to release tension from the hands and strengthen the wrists, and we practice some simple exercises from the wrists, hands and fingers.
Wrists, Hands and Fingers Practice
A recording of the wrist, hand and finger stretches from the session above, so you can repeat the practice without re-listening to the rest of the talking.
5 - Yoga Nidra Reset
In this final session, we explore the potential of yoga nidra techniques to give us a short but deep rejuvenative reset when we're feeling depleted or overwhelmed, and we practice a 31-point yoga nidra body scan for a short rest and reset.
Yoga Nidra Meditation
A recording of the yoga nidra meditation from the session above, so you can repeat the meditation without re-listening to the rest of the talking.
Listen to the Full Journey
Subscribe to New Reality Journeys today to unlock playback for all tracks in this journey, companion guide notes, and direct PDF downloads.