How to: desk yoga for photographers with Elle Narbrook

Self care is high on our agenda here at SNAP and we're doing lots to make sure that our 2018 attendees have lots of opportunities to relax, unwind and take time away from work, as well as learning loads to propel their businesses forwards. 

One of the things we're doing is holding complimentary yoga and mediation classes and they'll be delivered by the wonderful Elle Narbrook

Today we're handing over to Elle who's going to show you some gentle yoga stretches that you can do at your desk to keep mobile.  Over to you, Elle!

You’re a photographer. You’ve got hundreds of photos to cull. You’ve been editing for what feels like hours. Your face is getting closer and closer to the screen. Your vision is beginning to blur.

STOP WHAT YOU ARE DOING.

Take an editing break. Take a break from all the client emails, the blog writing, and the organizing of your top 9 on the Instagram grid.

Did you know that according to Health and Safety (Display Screen Equipment) Regulations 1992 in the UK, you should be taking a 5-10 minute break or change up your activity every hour? How often do you actually do that?

This sequence of yoga poses benefits more people than just photographers. It can help anyone who sits at a desk for prolonged periods of time.

So, take a break. Change up your activity for a moment and do some yoga.

 Here's the full desk yoga sequence.  Keep scrolling for instructions regarding individual poses!

Here's the full desk yoga sequence.  Keep scrolling for instructions regarding individual poses!

Let's start with our wrists

 desk yoga for wrists for photographers

A. Bring the palms of your hands together at the center of your chest. Lift the elbows up and away from the body and relax the shoulders away from your ears. Firmly press your hands together. Hold for 20 seconds.

B. Bring your palms together again, but this time fingers towards wrists. Lift the elbows up and away from the body and relax the shoulders away from your ears. Firmly press your hands together. Hold for 20 seconds and then flip your hands.

C. Stand up from your chair and bring the palms of your hands on top of your desk with your fingers pointing towards your body. Your upper body will probably be leaning over the desk in order for your palms to lay flat. Keeping the arms straight, slowly lean your body weight backwards. Be very careful and move slowly in this stretch. This stretch doesn’t work for everyone; if it’s not for you, that’s okay. Skip it.

Seated cat / cow

 desk yoga to stretch neck

Reach the crown of your head up towards the ceiling to straighten and elongate through the spine. Soften the shoulders away from the ears.

A. Tuck the chin down towards the chest. Hold for 20 seconds and then lift your head.

B. Take right ear towards the right shoulder. If you want more sensation, try lifting the left arm a little bit, reaching the fingertips away from the body. Hold for 20 seconds

C. Do the other side for another 20 seconds.

Seated cat / cow

 seated stretches neck yoga

Have your arms resting beside your body, possibly holding onto the sides of your chair.

Reach the crown of your head up towards the ceiling to straighten and elongate through the spine.

A. Reach the sternum bone (your chest) up towards the ceiling and draw your navel in towards your spine. Squeeze the shoulder blades together and lower them away from the ears. Lift the chin to gaze up towards the ceiling if that’s okay for your neck, but don’t allow the neck to flop back.

B. Tuck the chin as you begin to hollow out the chest while drawing the navel tightly in towards your spine. Create space between the shoulder blades by doming the upper back.

Twists

 Office yoga twists at your desk

Reach the crown of your head up towards the ceiling to straighten and elongate through the spine.

A. Inhale and lift the arms up above the head, palms facing together. Soften the shoulders away from the ears. Exhale and twist to the right bringing the left hand to your knee and the right hand to the back of your chair. With each inhale, continue to lengthen through the spine. With each exhale, perhaps deepen a little bit. Try not to use your hands to force the twist. Keep the twist coming from your core. Hold this pose (not the breath!) for 15 seconds.

B. Repeat on the other side.

Side Bends

Desk-Yoga-Side-Bends.jpg