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The need to be mindful of your mental and physical health continues to be of utmost importance, particularly for the front-line first 'first' responders who are serving their communities. Watson Consoles is here to help with some standing yoga positions that help alleviate stress and promote mental health.

Standing desk poses are a great way to find calm.

If you have room and time, add these standing poses to the seated dispatcher series. These poses are sure to get the blood pumping and help increase physical and mental health. Enjoy all yoga poses in a row, or individually when you have a moment.

1. Forward Fold

Sitting all day means hamstrings are constantly in a flexed position. Forward fold is a great stretch as well as a great neck and back lengthener. Be sure to bend your knees if you feel any tightness in your back! Stand with your feet hip distance apart. Gently bend your knees and fold forward over your feet. Place hands either on the thighs, knees, shins, or floor, whatever is most comfortable. Hold for 5 deep breaths. When you are ready to stand up, slowly roll up your spine as thought you are placing each section individually against a wall.


2. Quad Stretch

This stretch is not only good for your quads but can give you a decent stretch in your hips.

Place one hand on a stable surface. Stand with feet hip distance apart. Gently bend your right knee and grab your right ankle (foot can be flexed or pointed). Keeping hold of your right foot, try to bring your right knee to the same level as your standing knee. Hold for 3-5 breaths. Repeat on left side.


3. Desk Plank

Ready to build some heat? This is a modified version of Plank, the pose everyone loves and hates.

Push your chair safely out of the way. Place your hands shoulder width apart on a steady work surface. Slowly walk your feet backwards until you feel your abs engage and your body makes a diagonal line. Try to push your heels as close to the ground as you can (this will stretch out your calves). Make sure not to sink into your shoulders, try 'pushing' your work surface away from you.


4. Desk Mindful Breathing Push up

Now to get the blood pumping! This is perfect for getting the heart rate up and getting a little strength training too!

Come to the same position you used for Desk Plank. Keeping your arms as close to your body as possible, exhale and bend your elbows, and lower yourself until your arms make a 90 degree angle. Inhale and push yourself back to starting position. Repeat 8-10 times.


5.Desk Upward Facing Dog

This final pose is a great chest opener and sure to counteract sitting at a computer for extended periods of time.

Come to the same position you were for Desk Plank. Roll your shoulders back and down. Then, slowly puff your chest up and bring your hips forward. Be sure to engage your abs to protect your lower back. The key is to open your chest and lift it up, not arch your back. Hold for 3-5 breaths.

Reminder - be kind to your mind!

If you don't have time for poses, practice some mindful breathing. Mindful breaths - with slow exhales - relax your body and take you out of ‘fight or flight’ mode that can be triggered by stress.

4:8 breathing is easy to do anywhere, anytime, and is the most important part of yoga. The goal is to make your exhales long and soothing.

From all of us at Watson, stay well.

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