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Office yoga and its many benefits

If you're like most people, you probably spend the majority of your day sitting at a desk. And while there's nothing wrong with a somewhat sedentary lifestyle, it's important to make sure that you're getting enough exercise. Office yoga to the rescue!


Office yoga is a great way to get some stretching and movement in throughout the day, and it can even help improve your focus and concentration, thus increasing your productivity. The bosses dream!


Office yoga can also reduce back pain and general stiffness. And just like any exercise that gets your blood running, it can increase your energy levels.


What’s not to love?


Below are a few poses that I can recommend to get you started at the office. These can all help to improve your flexibility and increase your overall sense of wellbeing during office hours. So take a break from work and try these out today.


Seated forward bend
The seated forward bend can be ideal to do in the office.

Seated Forward Bend

  1. This pose is great for lengthening the spine and stretching the hamstrings.

  2. Sit up tall with your feet flat on the ground and take a deep breath in.

  3. As you exhale, hinge forward from the hips and reach for your toes.

  4. Hold the stretch for 30 seconds before slowly returning to an upright position.


Low Lunge

  1. This yoga pose will open up your hips and chest while strengthening the legs.

  2. Start in a standing position with your feet hip-width apart.

  3. Step one foot back and lower into a lunge, keeping your front knee stacked directly above your ankle.

  4. You can place your hands on either side of your front leg or on the ground in front of you for support.

  5. Hold the pose for 30 seconds before repeating on the other side.


Chair Pose

  1. This is an excellent yoga pose for toning the arms and legs while improving balance and concentration.

  2. Start seated with your feet flat on the ground.

  3. As you inhale, lift your arms up overhead.

  4. As you exhale, hinge forward from the hips and reach your arms out in front of you, clasping your hands or gripping the edge of your desk.

  5. Hold for a few breaths and then release back to start.


Triangle pose

  1. Start seated with your feet flat on the floor and your hands resting on top of your desk.

  2. Inhale as you lengthen up through the spine.

  3. Exhale as you reach your right arm out to the side and then forward, parallel to the ground.

  4. Hold for a few breaths before returning to start.

  5. Repeat on the other side.


If you feel like you don’t have time or space to do yoga during your office hours, here are a few tips for getting started:

  • Choose a time that works for you. Lunchtime is a great time to sneak in a yoga session.

  • Find a quiet spot. If you can, step away from your desk to find a quiet spot to practice.

  • Don't overdo it. Office yoga is not about trying to achieve the perfect pose. It's about taking a few minutes out of your day to move your body and release tension.


So, what are you waiting for? Give office yoga a try today! And let me know how you get on.


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