10 Yoga Exercises to do in Office

Whenever we talk about yoga, most people think that they need to take time out of their busy routine especially for yoga. But that’s not true. Yoga can be easily done when you are at work even if you are sitting in front of computer. We all are well aware of the fact that sitting for long stretches of time every day, hurts badly our neck and back and also other body parts. But we have developed a habit of ignoring it and we keep ourselves busy in the same posture. However, it doesn’t have to be that way.

Here are 10 simple warm up exercises you can do at the office that hardly take much time but help you stay fit:

Upper Body Stretches

  • Sit firmly on the edge of your chair, gripping its back.
  • Straighten your arms then, keeping your back straight.
  • Let your upper body pull you forward to stretch your shoulders, upper back and chest.
  • Repeat a few times.
Shoulders and Back Stretch
  • Sit erect with your hands clasped behind your head.
  • Now, gently pull your elbows as far back as you can, then hold them firmly in position.
  • Repeat a few times.
Leg Stretches
  • Sit and grip the seat of your chair and raise one leg while you flex your foot.
  • Slowly move the leg outward and then back toward the center and down.
  • As you stretch, straighten your shoulders and relax your neck and hands.
  • Hold each stretch for 15 seconds to a minute then repeat with other leg.
  • Start with five repetitions and then raise the number of repetitions as you are ready.
Spinal Stretches
  • Sit on your chair with your spine erect and both feet flat on the floor.
  • Pretend there is a cord attached to the crown of your head gently tugging you up.
  • Direct your gaze in front of your nose then bring your hand to your chin.
  • Inhale deeply, resting your hand on your chin and exhale slowly.
  • Now gently press your chin in to your neck. Do 4 or more sets.
Ear to shoulder exercises
  • Sit on your chair with your spine erect and both feet flat on the floor.
  • Now, inhale deeply.
  • As you exhale, slowly roll your left ear towards your left shoulder.
  • Again, inhale and exhale slowly, rolling your chin back to your chest.
  • Once more inhale and exhale slowly, rolling your right ear to your right shoulder.
  • Now, inhale deeply and exhale slowly, rolling your chin back to your chest.
  • Do 4 or more sets of this.
Deep Breathing Exercises
  • Sit on your chair with your spine erect and both feet flat on the floor.
  • Inhale deeply filling your belly, lower lungs, mid lungs, upper lungs and chest.
  • Slowly expel the breath from your upper lungs, mid lungs, lower lungs then belly.
  • Repeat 4 more times with your eyes closed.
Chair Relaxation
  • Sit on your chair with your spine straight and both feet flat on the floor.
  • Grasp your kneecaps and hold them firmly.
  • Relax your shoulders and arms.
  • Now, inhaling slowly, press and lift your chest forward and up.
  • Then exhale slowly rounding your back, pulling your navel in to your spine and curling your shoulders forward.
  • Repeat 4 to 5 more times until your body feels loose and relaxed.
Back Massage
  • Carry a tennis ball to the office.
  • Sitting tall in your chair, place the tennis ball on the painful area and lean the back rest into it.
  • While pushing against the ball, take long, deep breaths.
  • Take 5 to 10 or more breaths as you find necessary.
Temple Rub
  • Keep your elbows on your desk and place your hands on your temples.
  • With small circular motions, gently rub your temples first clockwise and then anti-clockwise.
  • Do this for duration of 10 to 15 long, deep breaths.
Meditation
  • Sit on your chair with your spine straight and both feet flat on the floor.
  • Start taking long, deeply breaths and then gently slip your chin down to your chest.
  • Resting your hands on your thighs or down by your side, relax your shoulders down and back.
  • Close your eyes and take your gaze to a point between your eyebrows.
  • Take 5 to 10 long deep breaths, shut eyes focused between your brows.

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