When we are happy and healthy, we can thrive in our workplace. We can concentrate better, and our work efficiency increases. Due to long sitting hours at your desk in the office and also stress, most of the times we get a stiff neck, backache, headache or frozen shoulder. These physical discomforts not only hamper our efficiency but also increase stress and frustration. Practising office yoga is the solution.
Office yoga poses comprise of simple stretching exercises that not only reduces pain and discomfort instantly but also rejuvenates our energies and help us concentrate better. Here we have rounded nine such office yoga exercises that should become a part of your daily office desk routine.
Best Office Yoga Asanas and Benefits for Beginners:
Here are our top office yoga stretches and office yoga exercises to check out.
1. Neck Roll Pose:
This is the simplest and easy, yet one of the most effective exercises to relieve neck pain instantly. This pose will only take a couple of minutes, and you can experience instant relief. Here is how you can do the neck roll:
- For the neck roll pose, simply close your eyes and let your chin drop down towards your chest area.
- Move your neck slowly from the right ear to the right shoulder and from the left ear to the left shoulder.
- Let your shoulders stay loose and relaxed.
- Rotate your neck at least four to five times and then let it relax.
2. Cow Stretch Pose:
The cow stretch pose is very effective in curing one of the most prominent discomforts of the sedentary work, which is the pain in the lower back. Try out this yoga in the office for better relaxation.
- For the cow stretch pose, keep your feet on the floor and let both your hands stay on your knees.
- Inhale and stretch backward. Look up towards the ceiling.
- While exhaling, drop your head forward and stretch your back towards the front.
- Repeat this about three to five times and then relax.
3. Bending Pose:
The forward bending is very effective in relieving the stress stuck in the lower back. It also relaxes the back and removes the stiffness in the shoulder.
- For the bending pose, you need to keep your chair away from the desk.
- Keep your feet on the floor, and remain seated.
- Keep your arms straight and take your hands towards the back and interlace your fingers.
- Bend forward and bring your hands over the back. Rest your head on your thighs and then let it relax.
[See More: Chair Yoga Poses]
4. Eagle Pose:
Doing the eagle pose can relax the shoulders and also the fingers. This is a very easy yoga in the office pose and requires only hands.
- To do the eagle pose, you will only need your hands.
- Take both your hands and stretch them straight right in front of your body.
- Let your palms face the ceiling. Lift both your elbows.
- Repeat this exercise about four to five times and changing left arm with the right.
5. Spinal Twist Pose:
- For this pose, you need to sit sideways. Keep your feet on the floor and hold the back of your chair.
- Twist your waist on the right side and then turn to the other side.
- You need to repeat this exercise for a couple of times before you can move on to the next exercise.
6. Temple Rub Pose:
Temple rub as office yoga poses acts like a boon for the ones having a sudden headache while working. Do not resort to a tablet but try this simple temple rub pose which will reduce the headache instantly. Our temple has the acupressure points pressing, which relaxes the same, and results in reducing headache.
- To do the temple rub pose, place your elbows on the desk and place both your palms on the temple.
- Now gently rub your temple in clockwise and anticlockwise motion.
- Take ten to fifteen long breaths while doing this and then repeat this couple of times.
- You will feel relaxed and peaceful at the end of this.
[See More: Anti Aging Face Yoga]
7. Seated Reed Pose:
This is a simple pose, which covers back, shoulder, and hands. A complete stretching exercise which besides relaxing the muscles also provides instant energy to you.
- For the seated reed pose, sit on the chair and interlace your fingers.
- Now stretch your arms towards the ceiling. Take a deep breath and feel the stretch in your body.
- Exhale and lean towards the right and continue to feel the stretch.
- Do this in both left and right directions. This will give you strength and energy to stay active throughout the day.
8. Centering Mountain Pose:
This office yoga pose is to improve your concentration in work. This is how you should be doing the same:
- For the centering mountain pose, you need to stand straight and let all the confusion and noise go.
- Now deepen your breath and allow yourself to feel relaxed.
- Let it balance your mind and make you feel calm and composed.
- This will prepare for all the challenges you face throughout the day.
9. Standing Pose:
Just stand by your work table and do this office yoga exercise. This is a very effective office yoga pose that relaxes your muscles and rejuvenates your body.
- For the standing pose, simply stand up first. Lift your right leg as high as possible.
- Take your hands together and stretch upwards like the branch of the trees.
- Feel your body going upwards. Breathe in and out and the release.
- Repeat this pose a couple of times.
Those above are some of the best exercises one can practice even during free time in the office. Office yoga is very important, especially for those who lead a sedentary work life with a lot of mental exertion. These exercises will not only aid you in relaxing your body and mind instantly but also will help in rejuvenating them and increasing your efficiency. Have you begun practising office yoga? Share your experience in the comments below.
Frequently Asked Questions & Answers:
Q1. What if we do not have a large open space for practising office yoga?
Ans: The beauty of the office yoga poses is that it can be done anywhere and does not require a large open space. It can be practised sitting in your office chair or standing right beside it. These poses are very simple to practice and do not require much of your time. So practicing office yoga is in your own interest and no excuse of not having an open space or yoga mats will work.
Q2. Do we need yoga mats for office yoga?
Ans: Office yoga is designed in a manner and includes the poses which can be comfortably done sitting on the office chair. It even targets the muscles that get strained maximum due to long working hours such as the neck, back, shoulders, and fingers. Though some corporates hire a trainer and also provide with mats for the benefit of their staff, it is not at all compulsory to have one to be able to practice this yoga.
Q3. Do you need a trainer for office yoga?
Ans: It is better if your employer provides a trainer so that you can practice on a regular basis, but it is never compulsory. The office yoga poses are really simple and can be easily managed without the help of a trainer.
