![]() ![]() For at-home options, this 20-Minute Full Body Yoga Workout will have you feeling amazing. Stretching your muscles and activating your nervous system is going to help you feel better and give you the extra energy needed to get through the day.Ī mere 10 to 20 minutes a day is going to have you feeling better and release built up tension. These office yoga exercises are designed to allow you to do them in the break room, your cubicle or at your desk. On inhale, press the yoga mat firmly with your palms and the tops of your feet to lift your chest away from the floor. Even if you don’t feel any back pain, yoga can be a fantastic way to relax and stay focused throughout the work day. If sitting all day is getting in the way of you living a healthy and active life, try to incorporate these poses into your routine. #OFFICE YOGA POSES HOW TO#Today’s infographic shows how to do simple yoga exercises that can help alleviate office aches and pains. The negative effects of sitting for too long include back pain and potential injury, and you could face a fair amount of pain if you don’t take steps to make sure you stay healthy.Ī little bit of exercise or stretching every day can go a long way. Shoulder Opener Use your left hand to pull your right arm across your body keeping the right shoulder back and right hand facing the wall behind you. Keep pushing your shoulders back and feel your chest opening. Lean forward and reach your arms up and over your head. ![]() Sitting can be relaxing, but it may not be the best for your health. Interlace your fingers behind your back pushing palms together. Yoga Tip: Inhale as you come forward into cow pose and exhale as you arch back into cat.Sitting behind your desk every day can wreak havoc on your body. It also helps strengthen your abdominals. Hold this position for ten counts and repeat on the other side. Slowly lean to the left side and inhale as you do so. While seated, lift both your arms overhead and interlock your fingers together. Alternating between cat and cow pose will relieve tension in your back, neck and shoulders. Seated Crescent Moon Pose This seated pose will help you relieve neck and shoulder tension caused by prolonged sitting at work. Here’s another office yoga pose you can do easily from your chair. Yoga Tip: Make sure both feet are planted firmly on the ground. An added bonus is that twisting helps your digestive system, making this the perfect pose lunch pose! This pose will also stretch your neck and shoulders, as well as help open your chest. It’s perfect for you extremely busy bees! Seated twists will help relieve tension along the spine and down your entire back. This office yoga pose is so simple you don’t even need to get out of your chair to do it. ![]() Sink low but keep your chest up and make sure you are putting weight into your heels. Yoga Tip: Try not to let your knees go past your toes. You’ll likely feel your heart rate start to go up as well. It stretches your shoulder and chest, while strengthening your ankles, legs and back. Get out of your chair and into chair pose! This one works out your whole body. In your mind’s eye, begin to focus on the different parts of your body and feel the tension leave you. While seated, lift both your arms overhead and interlock your fingers together. If you’re like us, you can easily sit for hours straight in front of a computer - whether it’s because you’re procrastinating or actually working at your desk. To do this, sit comfortably, and close your eyes. Seated Crescent Moon Pose This seated pose will help you relieve neck and shoulder tension caused by prolonged sitting at work. If this pose is out of reach simply interlace your fingers behind your back. Progressive muscle relaxation: This is another desk yoga pose for the office that improves mindfulness, relieves stress, and promotes relaxation. Yoga Tip: Try to keep the palms of the hands together. You don’t even need to get out of your chair to do this office yoga pose. While more experienced yoga practitioners resort to pigeon or happy baby to help open their hip rotators, a seated version is much more practical for the office. Reverse prayer pose will help you stretch out our back and open your shoulders. Uncomfortable office chairs and typing away at a computer all day can cause shoulder, upper back and neck strain. With hands outstretched in front and you, lift the hips and ground the feet (at about hips-width apart) into the floor. ![]() Yoga Tip: If you don’t feel much try keeping your knees together for a deeper stretch. This easy office yoga stretch will help ease that pain by increasing flexibility in your quadriceps and hip flexors. Sitting all day can create tension and pain in the legs and lower back. ![]()
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