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Many professionals in the business life spend a significant portion of their day at a desk, staring at a computer screen. Tense shoulders, a stiff neck, and a sore back from hunching over become the hallmarks of a tired body. While it might be impossible to rush to the yoga mat at the office to de-stress your body and mind, office yoga can help you feel better. With office yoga poses, you can reduce physical discomfort, boost your energy by relieving stress and clear your mind, all without ever leaving your desk!

Do not Hesitate Whether Doing Yoga at the Office is Possible or Not

Office yoga consists of a series of simple exercises that you can comfortably do at your desk at any time of day. You can reduce physical fatigue and tension with these exercises, which you can incorporate into your daily routine. Office yoga, which helps you keep your body and mind fresh throughout the day, strengthens your muscles and increases flexibility. If you're ready, you can forget about the ringing phones and the paperwork that is waiting on your desk for a while and start finding your inner Zen in 7 steps!

1. Start Relaxing with Your Shoulders

• Sit upright and lift your right shoulder toward your right ear. Gently lower your shoulder while slowly rolling it back.
• Likewise, lift your left shoulder toward your ear. Slowly lower your left shoulder while rolling it back in a circular motion.
• Repeat these exercises, alternating for each shoulder, at least three times.
• Raise both shoulders toward your ears and take a deep breath. As you exhale, roll your shoulders back, feeling the movement of your shoulder blades. Repeat five times, then release and relax your shoulders.

2. Stretch Your Body

• Sit comfortably in your chair.
• Make sure the soles of your feet touch the floor.
• Place both hands on your knees.
• As you inhale, straighten your spine, lean your head back and gaze up at the ceiling. Do not let your head drop completely back, which would create tension in your neck.
• As you exhale, bring your head toward your chest and arch your back slightly forward.
• Repeat this exercise for 10-15 breaths.

3. Relax Your Neck

• Assume as upright a position as possible without leaning back in your chair.
• You can imagine your head being pulled upward by a rope to straighten your posture and lengthen your spine.
• Without lifting your right shoulder, gently lower your right ear toward your shoulder.
• Breathe in and out for 10-15 breaths, feeling the stretch in your neck.
• Do the same movement on your left side, then twist your neck to the right and left without straining.
• Remember to focus all your attention on your breath throughout the movement.

4. Unfold Your Spine

• Sit on the edge of your chair.
• Make sure your feet are flat on the floor.
• Grasp the back of your chair with your right hand and the armrest with your left.
• If you don't have an armrest, you can hold your right knee with your left hand.
• Focus on your shoulder blades as you turn your body to the right.
• Hold the position for 10-15 deep breaths.
• Return to a standing position.
• Complete the same exercise by holding the back of your chair with your left hand.

5. Relax Your Arms

• Sit upright in your chair.
• Reach your arms forward at shoulder height without straightening them.
• Cross your right arm over your left arm. Clasp your palms together.
• Raise your arms up until your palms are at nose level.
• Take a deep breath and hold for 10-15 breaths.
• Relax your arms.
• Repeat the pose by crossing your left arm over your right arm.

6. Reduce Tension in Your Back with Reverse Prayer Pose

• Sit on the edge of your chair.
• Place your hands at waist level, palms facing out.
• Rotate your wrists and try to bring your fingertips together, thumbs out.
• Position your palms together in a prayer position. Make sure your shoulders are straight.
• Breathe deeply, keeping your feet firmly on the floor.
• Try to hold the pose for 10-15 breaths. Avoid straining your wrists.

7. Stop The Time

• Place your chair closer to your desk.
• Sit upright.
• Lean your elbows on your desk and place your hands on your temples.
• Gently massage your temples with small, circular movements, first clockwise and then counterclockwise.
• While massaging, focus on your breathing and try to clear your mind. You can try imagining a happy memory or place.
• Continue for 10 long breaths without losing concentration.

These simple exercises that you can do at the office can help you feel much more refreshed and at peace. Making the exercises that we have listed a routine will be very beneficial!