yoga desk posture

you're probably sitting in a chair right now.
stop and look at your shape:

• are you slumped into the back of the chair?
• are your shoulder rounded toward your ears?
• is your belly loose and collapsed?
• is your upper chest concave?
  
• is your head forward of your chest?
• are your knees or ankles crossed?

while a chair slump might feel comfortable in the short term, it will yield significant long term body pain. so, lets make some adjustments:

1. draw yourself forward so you are not leaning into the chair back;
2. place the soles of both feet on the ground, steady, parallel, and comfortable;
3. rock your pelvis back and forth and side to side to soften the hip sockets;
4. find a central alignment for your pelvis, neither hollowed in the belly nor the low back, but balanced, your pubic bone and tail bone feel almost level;
5. lift your pelvic floor (the trampoline beneath your digestive and reproductive organs);
6. lift your lower belly;
7. interlace your fingers and place your palms on your upper chest;
8. float your heart toward your hands and breath into your palms;
   
9. turn your palms away and stretch your arms out in front of you, move your shoulder blades forward and back a dozen times or so, and then gently hold the shoulder blades loose and low on your back;
10. bring your palms and your interlaced fingers behind your head;
11. rest your head back into your palms like you resting your head on a pillow;
12. stretch your elbows wide while you gently lift the back of your head, lengthening your upper neck;
13. release your hands and arms;
14. let your upper arms dangle from your shoulder blades;
15. bend your elbows to rest your hands on your thighs or the desk in front of you;
16. close your eyes and tune into how your body feels right now.
    

this position takes strength: ab strength and back strength. When you go back to your work you may find yourself unconsciously returning to your slumped posture. Don't berate yourself. Just notice and then take a moment to bring yourself back into alignment. You may need to do this 100 times a day. And you will be in less pain, happier and stronger at the end of the day for effort.

Here's to a happy and healthy body! Cheers!