If you’re using these office yoga poses as a way to get up and move during your lunch break, it might seem ironic that we’re kicking things off with chair pose. Repeat this about three to five times and then relax. While exhaling, drop your head forward and stretch your back towards the front. For the cow stretch pose, keep your feet on the floor and let both your hands stay on your knees. You dont need special equipment to stretch, and you wont break a sweat yet the results can be powerful. Try out this yoga in the office for better relaxation. Lower down until your buttocks almost touch your chair, keeping your knees in line with your toes. You might even be able to stretch while youre participating in a conference call or other workplace activities. Keep your feet shoulder-width apart and your hands stretched out in front of you. Combine them with some deep breaths and you’ve got yourself one stress-reducing lunch break. You can stretch while youre seated at your desk or standing in your workspace. Upper body and arm stretch Clasp hands together above the head with palms facing outward. They can help clear your mind and give you a physical and mental reset for the rest of your work day.Īll of these poses really focus on engagement through the leg muscles to increase energy and mental stamina. The following yoga poses are perfect to practice during your lunch break. Practice These 5 Office Yoga Poses for a Mid-Day Reset: Sit in front of a computer too much and struggle with Tech Neck? Practice These 7 Yoga Poses to Help Relieve Neck Pain So if you’re feeling exhausted by the afternoon at work, skip the extra coffee or sugary snack and try these yoga poses instead! Sitting for long periods of time can cause tight hips, lower back pain, and even mental fogginess.įor me, taking a break to get up and move my body has the power to change my entire mood. After one minute, move on to the gentle stretches below, starting each exercise from this basic seated posture.If your job requires hours of sitting at a computer and maintaining a high level of mental focus, office yoga is the perfect way for you to recharge midday so that you can tackle your afternoon with a little more clarity and enthusiasm.
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Close your eyes and focus on establishing smooth, even diaphragmatic breathing feel the upper abdomen and lower ribs expand with each inhale and fall with each exhale. Pressing your hip bones backward, you should feel a stretch in your left hamstring and calf. With both knees straight, place your left foot forward underneath the desk. The torso should be parallel to the floor. With your standing desk in the down position, place both hands on the desktop surface and your torso learning forward. Then bring your legs back to center and switch sides. For more of a glutel stretch, straighten your left leg and extend it out to the right. Keep your shoulders on the mat, as your left hip will lift as your spine twists to the right. Yoga Tip: Try to keep the palms of the hands together. Keeping the feet flat on the floor and hands firmly grounded on the desk in front of you, hinge at the hips until you feel a stretch through the hamstrings, chest, shoulders, and upper back. Exhale and let your knees fall to your right. You don’t even need to get out of your chair to do this office yoga pose. Reverse prayer pose will help you stretch out our back and open your shoulders. Adjust the height of your chair so that your knees are even with the hip joints and your feet rest on the floor directly under your knees (if your chair is not adjustable, prop books under your feet or hips). Uncomfortable office chairs and typing away at a computer all day can cause shoulder, upper back and neck strain. To begin, sit at the front edge of your chair so that your ears, shoulders, and hips are in a straight line. Treat yourself to a five-minute office yoga break with this revitalizing sequence.
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Holding your knees with your hands, pull your navel to your spine and round your back. Fortunately, it’s easy to adapt some yoga postures for the office, allowing you to reap the benefits of hatha yoga without ever leaving your office chair. Begin seated with a tall spine and feet planted on the floor. Even if you have good posture habits and the best ergonomic chair, your body will need a break to release muscle tension, stress, and stagnation in the joints. Yoga teacher and wellness influencer Jenay Rose (namastejenay) has the solution: five quick and effective yoga-inspired stretches that you can do at your desk. Fortunately, there are plenty of effective office yoga stretches you can do at your desk. While in a perfect world, you’d skip out early to catch a 90-minute yoga class, your boss needs a report on her desk by the end of the day. Extended periods of sitting seem to be an occupational hazard in today’s information age. What you need is a good stretch and something to get the blood pumping.