Most work at a desk and looking at the computer screen for a considerable part of the day. Tense shoulders, a stiff neck, and a sore back from sitting hunched can become the signature of busy working hours. Maybe it is not possible to run to the yoga mat in the office to relieve the body and mind from stress. But you can feel better thanks to office yoga. With office yoga movements, you can reduce your physical discomfort, increase your energy by relieving stress, and free your mind. Moreover, without leaving your desk!
"Is Yoga Can Be Done In The Office?"
Office yoga consists of a series of simple exercises that you can easily do on your desk at any time of the day. You can reduce your physical fatigue and tension with these movements that you can make a part of your daily routine. Office yoga, which allows you to keep your body and mind vigorous throughout the day, strengthens your muscles and gives your body flexibility. If you are ready, you can forget the ringing phones and the documents waiting on your desk for a short time and start to find the Zen inside you in 7 steps!
Before starting office yoga activities; We recommend that you loosen the tie and belt, and if you are wearing tight-fitting shoes, remove them.
Start Relaxing From Shoulders
Sit up straight and raise your right shoulder toward your right ear. Rollback slowly while gently lowering your shoulder.
Likewise, lift your left shoulder towards your ear. Rollback in a circular motion as you lower your left shoulder slowly.
Repeat these movements at least three times for both shoulders alternately.
Lift both shoulders towards your ears and take a deep breath. As you exhale, turn your shoulders back so that you feel the movement of your shoulders. After repeating five times, relax and relax your shoulders.
Stretch Your Body
Sit comfortably in your chair.
Make sure your soles touch the ground.
Place both hands on your knees.
As you breathe, straighten your spine, lean your head back and look at the ceiling. Don't let your head drop back to create a stretch in your neck.
As you exhale, bring your head closer to your chest and lean your back slightly forward.
Repeat this exercise for 10-15 breaths.
Relax Your Neck
Take a position as upright as possible without leaning your back on your chair.
You can imagine your head being pulled up with a rope to straighten your posture and stretch your spine.
Without raising your right shoulder, lower your right ear slightly towards your shoulder.
Breathe 10-15 times, feeling the tension in your neck.
After doing the same movement on your left side, turn your neck to the right and left without putting too much pressure.
Remember to focus all your attention on your breathing throughout the movement.
Open Your Spine
Sit on the edge of your chair
Make sure your feet are on the floor and in a straight position.
While holding the back of your chair with your right hand, grasp the armrest with your left hand.
If you do not have an armrest, you can keep your right knee with your left hand.
As you turn your body to the right, focus on your shoulder blades.
Hold your posture for 10-15 breaths by breathing deeply.
Return to the straight position.
Complete the movement in the same way by holding the back of your chair with your left hand.
Relax Your Arms
Sit upright in your chair.
Without spreading your arms, stretch them forward at the shoulder level.
Cross your right arm through your left arm. Put your palms together.
Raise your arms until the palms are at the level of the nose.
Take a deep breath and stay still for 10-15 breaths.
Free your arms.
Repeat the same pose one more time, crossing your left arm through your right arm.
Reduce Tension in Your Back with Reverse Prayer Pose
Sit on the edge of your chair.
Place your hands at waist level with palms facing out.
Rotate your wrists and try to join your fingertips so that your thumbs are out.
Take a prayer position by bringing your palms together. Make sure your shoulders are straight.
Take deep breaths with your feet firmly on the ground.
Try to hold your pose for 10-15 breaths. Avoid straining your wrists.
Move your chair closer to your desk.
Sit in an upright position.
Rest your elbows on your table and put your hands on your temples.
Gently rub your temples clockwise, then counterclockwise, using small circular motions.
During these rubs, try to clear your mind by focusing on your breathing. You can try to imagine a memory or place that makes you happy.
Continue your concentration for ten long breaths.
Thanks to these simple exercises you will do in the office, you can feel much more vigorous and peaceful. It will be very beneficial to turn the workouts we have listed in a routine!