A Sun Salutation - At Your Desk - Your Back Will Love
Updated August 13, 2015.
For most of us, the term “sun salutation” conjures up images of standing whole body moves that only intermediate and advanced yogis are capable of doing. And if you are prone to pain, you may cringe at the thought of so much back and forth motion, especially while in a weight bearing position.
Here’s some good news. A sun salutation can be done at your desk. It doesn’t have to be a hard workout. The main ingredient of a sun salutation is the alternation between spinal flexion (i.e., bending forward) and spinal extension (i.e.
arching back.) If your version of a sun salutation preserves this movement pattern, you’ll likely be well positioned to enjoy the pose without risking your back.
Related: Spinal Action - Flexion and Extension
Of course, if you have an injury, a condition or back pain, it’s important to ask your health provider if doing a sun salutation at your desk is okay. This article only describes how to do the sun salutation; it does not recommend that you do it. Again, only a licensed, qualified health professional who has seen you in person can advise you directly.
That said, some spinal conditions are sensitive in terms of the way movement affects symptoms. A good general rule of thumb to prevent symptoms and/or irritation of your problem is: If you have spinal arthritis or facet joint problems, be careful about (or even forego) arching your back. If your discs are the problem, be careful/forego about flexing your spine. (Flexing is the same as rounding or bending forward.)
Related: Does your Herniated Disc Cause Sciatica? These Exercise Tips May Help
Desk Sun Salutation Start Position
Updated August 13, 2015.
Start by sitting up on your chair, arms by your side. Your 2 sitting bones should be contacting the chair firmly and evenly, but without gripping or excess tension in the buttock muscles.
It's okay to use the back of a chair for support, as necessary. If you can sit upright with ease and without pain, consider positioning yourself at the edge of your chair, rather than toward the back. That way you’ll be working solo, in other words, without external propping.
Keep your gaze forward.
Keeping the connection between your sitting bones and the chair, soften your body. In particular, relax, as best as possible,
Related: How to Sit with Good Posture
Sun Salutation Phase 1 - Forward Fold
Updated August 13, 2015.
Inhale.
On the exhale, let go (even more) of any tension at the front of your hips. Allow your torso to fold forward over your legs. How far down you go is less important than the technique you use to get to your end point. The next paragraph explains this important point in more detail.
Remember, this movement is not about rounding the spine; it’s about folding forward at your hips. The movement begins at the pelvis.
Keeping the front of the thigh released helps you take the bending action well inside your hip joint rather than in your back. As mentioned above, this is preferable for people with disc issues.
Hold for 5-30 seconds. Breathe!
Sun Salutation Phase 1 - Return to Start
Updated August 13, 2015.
To come up, exhale, and pull your abdominal muscles toward your spine. Starting from the pelvis, begin to uncurl sequentially. Try to be aware of which parts of your spine tend to move in 'clumps', i.e. where the vertebra cannot uncurl independently when it is their turn. Achieving movement independence between each vertebra may be a good long term goal should you choose to practice the desk sun salutation regularly.
If this way of coming up is not possible for you (for example, if you have a disc condition) you can come up with a straight spine. Be sure to use your abs. And it's okay to hold onto your chair seat for a little help, as well.
Updated August 13, 2015.
As with the first part of the sun salutation, the forward fold, sit upright in a relaxed, yet aligned position. Perform a check to see that your feet are parallel with one another, your arms rest easily down by the sides, and your gaze is forward, with your chin slightly tucked.
Updated August 13, 2015.
Inhale, and take your arms over your head, by reaching them out to the sides first. Getting there is like keeping drawing half circles with the fingertips. As you do this, keep your elbows straight, but not locked, and try to make the movement happen from your shoulder blades.
Take your arms only as high as you can without pain or strain.
Reach your torso up towards the ceiling/sky as you hold the position.
Slowly, thoughtfully, release the stretch from your trunk and bring your arms down.
Bibliography
Moffat, Marilyn, P.T. Ph.D. and Vickery, Steve. The American Physical Therapy Association Book of Body Maintenance and Repair. Owl Books. Henry Holt and Company, LLC. New York, New York, 1999. Seated Low Back Stretch p.228
Updated August 13, 2015.
For most of us, the term “sun salutation” conjures up images of standing whole body moves that only intermediate and advanced yogis are capable of doing. And if you are prone to pain, you may cringe at the thought of so much back and forth motion, especially while in a weight bearing position.
Here’s some good news. A sun salutation can be done at your desk. It doesn’t have to be a hard workout. The main ingredient of a sun salutation is the alternation between spinal flexion (i.e., bending forward) and spinal extension (i.e.
arching back.) If your version of a sun salutation preserves this movement pattern, you’ll likely be well positioned to enjoy the pose without risking your back.
Related: Spinal Action - Flexion and Extension
Of course, if you have an injury, a condition or back pain, it’s important to ask your health provider if doing a sun salutation at your desk is okay. This article only describes how to do the sun salutation; it does not recommend that you do it. Again, only a licensed, qualified health professional who has seen you in person can advise you directly.
That said, some spinal conditions are sensitive in terms of the way movement affects symptoms. A good general rule of thumb to prevent symptoms and/or irritation of your problem is: If you have spinal arthritis or facet joint problems, be careful about (or even forego) arching your back. If your discs are the problem, be careful/forego about flexing your spine. (Flexing is the same as rounding or bending forward.)
Related: Does your Herniated Disc Cause Sciatica? These Exercise Tips May Help
Desk Sun Salutation Start Position
Updated August 13, 2015.
Start by sitting up on your chair, arms by your side. Your 2 sitting bones should be contacting the chair firmly and evenly, but without gripping or excess tension in the buttock muscles.
It's okay to use the back of a chair for support, as necessary. If you can sit upright with ease and without pain, consider positioning yourself at the edge of your chair, rather than toward the back. That way you’ll be working solo, in other words, without external propping.
Keep your gaze forward.
Keeping the connection between your sitting bones and the chair, soften your body. In particular, relax, as best as possible,
- The muscles that cross the front of your hips, which are your quadriceps.
- Your shoulders
- Optional but recommended. Pull your stomach toward your back.
Related: How to Sit with Good Posture
Sun Salutation Phase 1 - Forward Fold
Updated August 13, 2015.
Inhale.
On the exhale, let go (even more) of any tension at the front of your hips. Allow your torso to fold forward over your legs. How far down you go is less important than the technique you use to get to your end point. The next paragraph explains this important point in more detail.
Remember, this movement is not about rounding the spine; it’s about folding forward at your hips. The movement begins at the pelvis.
Keeping the front of the thigh released helps you take the bending action well inside your hip joint rather than in your back. As mentioned above, this is preferable for people with disc issues.
Hold for 5-30 seconds. Breathe!
Sun Salutation Phase 1 - Return to Start
Updated August 13, 2015.
To come up, exhale, and pull your abdominal muscles toward your spine. Starting from the pelvis, begin to uncurl sequentially. Try to be aware of which parts of your spine tend to move in 'clumps', i.e. where the vertebra cannot uncurl independently when it is their turn. Achieving movement independence between each vertebra may be a good long term goal should you choose to practice the desk sun salutation regularly.
If this way of coming up is not possible for you (for example, if you have a disc condition) you can come up with a straight spine. Be sure to use your abs. And it's okay to hold onto your chair seat for a little help, as well.
Updated August 13, 2015.
As with the first part of the sun salutation, the forward fold, sit upright in a relaxed, yet aligned position. Perform a check to see that your feet are parallel with one another, your arms rest easily down by the sides, and your gaze is forward, with your chin slightly tucked.
Updated August 13, 2015.
Inhale, and take your arms over your head, by reaching them out to the sides first. Getting there is like keeping drawing half circles with the fingertips. As you do this, keep your elbows straight, but not locked, and try to make the movement happen from your shoulder blades.
Take your arms only as high as you can without pain or strain.
Reach your torso up towards the ceiling/sky as you hold the position.
Slowly, thoughtfully, release the stretch from your trunk and bring your arms down.
Bibliography
Moffat, Marilyn, P.T. Ph.D. and Vickery, Steve. The American Physical Therapy Association Book of Body Maintenance and Repair. Owl Books. Henry Holt and Company, LLC. New York, New York, 1999. Seated Low Back Stretch p.228