Just because you have a desk job doesn’t mean you should hurt. Here are 13 Yoga Poses for Office Workers who sit all day. Yoga poses are a great way to improve your work-life balance. It helps you get fit, improves your mood, and makes you more productive. There are yoga poses that will not interfere with your day’s work and can be done in your free time before or after work. It only takes a few minutes to do these simple poses.
You have no excuses not to do it. If you do it every day, and you will be amazed by the results. These are some of the yoga poses for office workers who sit all day.
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As you read on, you will see there are some great yoga poses for office workers who sit all day. One pose isn’t any better than another, and combined they all give great relief. I am one who sits all day and I know first hand how hard it is on a body. Join me, and do all these poses to treat your body with care.
Seated Meditation – Yoga Poses for Office Workers
It is a very easy pose that you can do while at work. All you have to do is sit straight, close your eyes, and breathe deep for about 5 minutes. It won’t take too much time out of your day, and you can do it almost anywhere, especially if you have a boss who allows you to take a few minutes off work.
You can use the little break you get to close your eyes and breathe deep. Don’t let anyone tell you that you can’t meditate at work, even if it’s just for just a few minutes. Even five minutes of meditation will make you feel relaxed and energized.
Wrist and finger stretch
Typing can be exhausting, either on a computer or phone. Stretch out your fingers, hand, and wrist every hour or so. If you are typing on a keyboard, take breaks to stretch it out as well.
Hold your hands straight out in front of you, palms up, then turn them to the left and back to the right, like they are waving. Stretch your fingers and wrists from side to side to relieve the muscles from the tension of typing. Doing this regularly will have a long-term impact on your typing endurance.
Since you are probably on your computer all day, doing this is a great habit. Once you start doing this, you will notice a huge difference in how long you can type on a keyboard, and you will not have worse wrist pain.
Neck Stretch and Roll – Yoga Poses for Office Workers
Be sure to stand up every hour or two, even just for a few minutes. Energize your body and mind by getting the blood flowing through these exercises. Roll your head around from side to side as far as you can. It will help ease out the kinks in your neck.
If you are looking for a way to relieve stress and tension in your back, this pose might be just what you need. The cat stretch is one of the most common poses performed by yoga students. This forward fold stretches muscles attached to your spine, including the erector spinae and the latissimus dorsi.
You can do this for a few minutes during your break or before you start work. It may seem hard at first, but you will get used to it.
Chair Cat and Cow Pose
It is a great way to stretch your back, shoulders, and chest muscles. It relieves tension in the lower back while improving flexibility along the spine. The cat pose helps reduce stress by releasing endorphins from the brain.
It would be best if you combined it with the cow pose for a more advanced exercise. Inhale and exhale as you do this exercise to get the best results from it. It is a simple exercise that allows you to experience joy and happiness in your life.
It creates awareness of the imbalances in your body by activating certain areas of your spinal cord, which are blocked due to stress or anxiety from work. It activates the parasympathetic nervous system, which helps you relax after a hard day at work.
Seated Twist
It is a yoga pose that you can do while seated at your desk. Place your arm on the arm of the chair, then twist your body as you turn back, stretching your back and waist muscles. It is a seated twist that will get you the flexibility and energy to get through your day.
This exercise will help you gain focus and balance in order to face the hectic schedule at work. Inhale as you extend your arms forward while exhaling deeply. Do this until you feel relaxed enough to carry on with your day. You will only use a few minutes of your time, and you should do this every day.
It will help improve your mood and eliminate the negative energy that keeps you from moving forward. It will relax your back muscles as you carry out your tasks at work.
You can always grab a yoga chair like this so you are using your core and strengthening it while you work.
Pigeon Pose
This pose is the best stretch for people who sit all day long on their work desks. Pigeon in yoga stands for a symbol of peace, and it grows your ability to be persistent in that peaceful mindset throughout the day. You sit on a yoga mat and straighten your legs while you raise your hips upwards.
This pose, when not done right, could bring more harm than good. It is recommended you do this stretch every day, two times a day, because of the intensity of stretching and the benefits it brings. You will gain focus in order to face your daily work.
You can do it in the morning and after work before bed.
Wide-Legged Forward Bend
You can comfortably do this pose while you are in the office. You will have more energy, and it will keep you awake. It is an easy pose to do. All you need to do is stand up from your chair and bend over like you are reaching from something on the floor.
Your legs should be about three feet apart, and remember to inhale and exhale as you hold this pose. You get to stretch your back and tighten some of the abdominal muscles. Hold this pose for twenty to thirty seconds.
Stand up, then repeat the same thing a few more times before you get back to work. You could do this every day since it doesn’t take that much time out of your busy schedule.
Bent Knee to Chest Pose
You can do the bent-knee to chest pose while sitting at your desk. It is one of the most popular office poses. You need to sit up straight and tighten your stomach muscles as you inhale and exhale. Your feet should be on top of each other with knees bent towards your body.
It can help you relax as well as stretch your spine and the chest area. This pose will help rebalance your energy and improve blood circulation. You can feel free to do this at your desk while you are working on something.
This pose improves your concentration, and it will also help relax your mind, which is a great way to keep stress levels down. It helps enhance the mind-body connection and brings the body back into alignment so that you can breathe.
Do Backbends – Yoga Poses for Office Workers
Backbend is an important pose for office workers to do at work since being seated at a desk all day tends to make us lose our balance or flexibility in our bodies. To counter this, stand up from your seat every two to three hours and do some backbend poses that will help to strengthen the back and spine.
It increases blood flow in the body and enhances your breathing too. All you need to do is raise your arms over your head, lift your chest, and create a backbend. Keep your ankles and knees on the ground as you rotate your hips and thighs.
Try doing some simple twists every day before or after work since it can help improve your posture and reduce stress levels in your body. There are many yoga poses for office workers that relieve the sitting all day posture.
Bridge Pose
Sitting for long hours may tend to make your body stiff, especially your neck and shoulders. To relax these tight muscles, try this pose on for size. You lie on your back and lift your buttocks in the air while your feet remain firmly on the ground.
You lift the hips off the ground to create a 90-degree angle from your body by contracting the thigh muscles. This pose is perfect for opening up the chest by stretching the shoulders back.
Yoga poses are therapeutic activities that can alleviate pain in the spinal cord and lengthen muscles. You will feel the tension leaving your sore muscles from sitting in one position all day.
Oak Tree Pose
This pose is all about finding your balance. Stand on one leg and hold the other in front of you. Keep your back straight throughout this pose to avoid straining it. Aim to be standing as tall and balanced as possible.
Do not allow yourself to become less balanced or lose control over your movements because it can make you vulnerable to injuries like falling backward, sideways, or even forward. If you are having a hard time balancing, rest your feet, then try again.
This pose helps reduce stress and anxiety while increasing concentration levels in the body too. The best quality of this pose is that it helps improve focus during work hours by reducing tension in your muscles.
Sit and Stand Chair Pose.
Sitting in one position for a long time can cause your muscles to ache, leading to discomfort and even pain. Sitting in a comfortable chair using this pose can help you maintain comfort and avoid muscle aches brought about by office work activities. Every day, you could do this pose for a few minutes.
Sit for a few minutes, then stand on your feet for a few minutes. Repeat this a few more times, and you will feel its impact on your body. It helps your mind focus clearly on the task and gives a good stretch for your muscles after sitting for a long time.
Seated Figure Four Pose
For this pose, you need to sit straight in your office chair, place one of your legs on your other thigh, and then place your right elbow on the outside of your left leg. You can then place the thumb of your left hand on top of your big toe and press it so that you could feel a stretch in the areas around it.
At the same time, you need to bend forward from your waist as far as is comfortable for you, then hold this pose for a couple of minutes. You will experience a good stretch in your spine and also in the hip area.
Hamstring stretch Yoga Poses for Office Workers
Take another chair and place it in front of you. Place your left foot on the chair’s seat and let the other one dangle. Then place both hands on the edge of another chair, then press down with your elbows to feel a good stretch in your hamstrings.
You can hold this pose for about 30 seconds or so, then switch sides and repeat it. It helps release tension that’s built up in your legs and waist from setting for so long. You can do this a few times a week to help keep you limber.
In conclusion, you don’t have an excuse not to do this because of lack of time or space. These yoga poses for office workers help stretch your body, so be sure to try them all if you sit at a desk job for long hours.
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