So, you’re at work. You’ve heard a lot about this yoga stuff and the many benefits that come along with it. Plus, you’re neck/ back/ legs (all of the above?) are aching. Yoga would feel pretty great right about now wouldn’t it? So what do you need? You’ve got your breath – check. Yoga mat? Check. Quiet space to unroll and unwind on that mat? Check???
Unfortunately, many of us don’t have what we would consider a suitable environment for a yoga class at our workplace. Even if we have enough space to roll out a mat, there may be traffic issues, noise, or time restrictions that simply don’t allow for a conventional routine.
Well, today I would like to introduce you to a new friend: your wall! Chances are, no matter where you work, or what you do for a living, you most likely have access to a fairly clear and uncluttered amount of vertical space. If not right beside you, not much further than a walk down the hall.
Using a wall can bring yoga into previously uncharted territory. You can get a wonderful release for those aching shoulders, tight neck, and tense back muscles all without the need for a mat. You don’t have to worry about finding a clean floor space (let’s face it, the floor of your office might not be a sparkling example of workplace cleanliness) plus you can quickly transition from a yoga pose at the wall to a casual lean at a moment’s notice. The wall is also an amazing source of support, feedback and cuing – taking the place of a teacher when all you have time for is a few moments between meetings.
Here is a quick yoga pose you can easily integrate into your day:
Shoulder Stretch at the Wall: Standing sideways with your hip a few inches away from the wall, raise the arm closest to the wall. If your shoulder is tight, you might need to move further away. Spread your fingers and place your palm on the wall, your arm pointing straight up at the high noon position. Press and lift your elbow off the wall. Now if this feels like a good stretch – stay here. If you need more, start to very slowly move your entire arm. If you are standing with the right hip to the wall, move your arm to 1:00, left hip move your arm to 11:00. Keep your back straight, relax your shoulders away from your ears and begin to turn your toes to point your feet away from the wall to increase the stretch further. Be very careful to move slowly. After 5 to 6 breaths, begin to turn the feet forward and slowly release your arm in front of you. Repeat on the other side. Notice you feel. Take a deep breath. Enjoy.