More and more evidence is proving a link between mental stress and physical unwellness. And professional life, with its unrelenting hours and demands, remains to be the top source of stress for most Americans. Yoga can provide some relief to the daily onslaught. But if you are unsure about trying a class, or just need some peacefulness in your hectic schedule, read on. Here’s eight ways to get yoga in your workday.

Seated Pigeon: With all the stairs, chairs, and walking that modern life  challenges us with, hips and glutes get tight. In fact, the thighs and buttocks are the largest muscle groups in the body, which means they need some TLC. To ease hip pain, try a seated pigeon pose by following these steps:

  1. Plant your feet flat on the floor and sit tall.
  2. Take your right ankle and gently plant it on top of your left thigh.
  3. Be sure to keep your right foot flexed, as to not add to torque to your right knee.
  4. Breathe deeply, and lean forward for added intensity.
  5. Release and repeat with the opposite leg.

Breathing: Most yoga purists agree that yoga is more about breathing than the poses. Breath sustains the body physically and allows an anxious mind to focus on the present. If your workday comes with some unplanned chaos, don’t flip. Instead try this mindful breathing technique you can do anywhere:

  1. Close your eyes and relax your body. Especially release all the tension in your facial muscles, like the jaw and eyebrows.
  2. Inhale deeply through your nose, dragging the air along the back of your throat, (like you are snoring) while slowly counting to four.
  3. Hold the breath, focusing on taking in all the oxygen and count to three.
  4. Exhale through your mouth while opening your throat and counting to five, like you are fogging a pair of glasses.
  5. Repeat 5-10 times.



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