Spotlight on Desk Yoga with Bethan Nash in Brighton

After a spotlight on Yoga for Skaters with Danielle Davis, Yoga for Addiction with Bruce Robertson, and Yoga for Runners with Eleanor Stowe, this month's spotlight is on Desk Yoga with Bethan Nash.

How did you end up teaching desk yoga ? Can you sum up your yoga journey?

I came to Yoga at the age of 16, when my Mum took me to my first class. I instantly loved it and started my Dru Yoga teacher training at the age of 17. I have since specialised in Back Care and Pre/Postnatal Yoga.

Desk Yoga has evolved out of my training within Back Care classes and the use of modification. It’s a real opportunity to get creative and use the surfaces/space you have at your workplace.

What are the main posture issues/injuries that desk workers get? (Shoulders, neck, hips, lower back?)

I think most people can relate to the tightness and aches you can feel in your shoulders, Trapezius and neck. When we sit for long periods of time we tend to round through the top of the spine and this can limit the breathe and create tightness through the front of the chest and pectoral muscles. It can also contribute to headaches.

The spine has natural curves that create a weight-bearing mechanism. However,when we load through the back in a way that’s not balanced this causes compression through the lower lumbar region. This can cause sciatic pain and dehydrated spinal discs.

Could you recommend a couple of poses that can help correct those injuries?

Sitting Cat-Cow – (is always a great one!) Through this, we can ease segmental stiffness and create flexibility in the spine. As you lift the chest forward you open the lunges and facilitate deep diaphragmatic breaths.

Seated forward fold - Reverse the flow of gravity on the spine. If you incorporate some spinal rolls too you are literally giving the spinal disc a drink. They don’t have their own direct blood supply, so they need us to move!

I love a dynamic twist from side to side. Simply swing your arms from left to right and feel the movement upwards from the lower back to the top of the neck. The motion can be free and easy.

Any insights on your previous Desk yoga classes?

Desk Yoga is a great way to help people at work and when you don’t have much room. As long as your work clothing isn’t too restrictive, you can make it work. I find that working online helps keep the logistics simple. People work from their space either at home or at work and it also means that members can feel they have more privacy and feel less self-conscious. It is also easier for participants to replicate the movement in their own time which is the main aim.

Desk Yoga really can be for anyone who works in a seated position most of the time. It can create a quick break to take a moment to move mindfully. This helps with employee's energy levels and productivity.

I find that ‘Chair Yoga’ is used more within group classes that I teach in the studio or in the corporate setting to help modify poses for anyone with knee challenges or who can’t come down to the mat.