Yoga in Office

Practising simple yoga at workplace or office helps decrease body pain, release tension and increases muscle strength and flexibility.

yoga in office

Prolonged periods of working strains the neck, shoulder and back muscles, which leads to tension and stiffness. Unless attended to properly, it could impact your ability to function effectively at the workplace and your overall quality of life.

De-stress yourself at workplace or office with yoga

Suggestion:if you are wearing high heels shoes, remove them before starting the stretches.

Neck Roll

  • Close your eyes.
  • Let your chin drop down to your chest.
  • Begin the circular motion of your neck slowly, by moving the right ear to the right shoulder, taking the head backwards and then bringing the left ear to the left shoulder.
  • Keep your shoulders loose and relax.
  • Rotate your neck 3-5 times and then switch directions for 3-5 rotations.

Cow Stretch

  • Keep your feet on the floor.
  • Bring both hands onto your knees.
  • While inhaling, stretch your back backwards and look towards the ceiling.
  • While exhaling, stretch your back forward and drop your head forward.
  • Repeat this exercise for 3-5 breaths.

Seated Forward Bend

  • Push your chair away from your desk.
  • Remaining seated, keep your feet flat on the floor.
  • Take your arms behind the lower back, keep the straight and interlace your fingers behind your back.
  • Bending forward from the waist, bring your interlaced hands over your back.
  • Rest your chest on your thighs and relax your neck.

Eagle Arms

  • Stretch your arms straight in front of your body and parallel to the floor. Palms facing the ceiling.
  • Cross your right arm over the left (bend your arm slightly at the elbow if needed). Bring both palms together.
  • Lift both elbows. The shoulders slide down your back.
  • Repeat this exercise with the left arm over the right.

Seated Spinal Twist

  • Sit sideways in your chair.
  • Place your feet flat on the floor.
  • Holding the back of the chair with both hands, twist your waist to the right towards the back of the chair.
  • Turn to the other side. Repeat this exercise a few more times.

Wrist Stretch

  • Stand up.
  • Place your hands in such a way that the wrists face the computer and the fingers face the edge of the desk.
  • Lean towards the wrists and flatten your palms as much as possible.

Repeat this exercise a few more times. Note: If it pains, you may relax the pose.