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8 Office Yoga Poses that Give You Relaxation at Work

Yoga at Office

At the leisure time of your office work, do you want relaxation by doing yoga? Do you spend the day in front of the computer and can no longer endure back pain? Perform these 8 yoga stretches and return flexibility to your body.

Can you imagine what it would be like to work in the office without suffering back pain, tired eyes or circulation problems in the legs? Well, thanks to yoga, it’s possible! Just do these simple stretches from time to time. We guarantee, you will notice the difference!

Many times, we find an overwhelming amount of work in the office and spend long hours sitting in front of the computer. The result? Back pain, torticollis, circulation problems. And an endless string of negative effects that computer screens and not moving can have for our health and our physical and mental well-being.

Office Yoga

The Benefits of Yoga

Luckily, thanks to the rise and spread of yoga, we are rediscovering all the benefits that this ancient practice can have on our body and mind. And the best of all? The only thing you will need to practice it will be your body and, it will be great if you have a yoga mat made of cork.

That’s right, there are so many different styles and ways of practicing yoga. That you can adapt the practice to any place and occasion, without having to fit into your schedule time to go to a yoga studio or organization. You can practice in your living room, in your favorite park, in bed and also in your office.

It is also not necessary that you sacrifice coffee time, that you look like an empty corner crazy! That you recite “OM” out loud on your desk or become the expert of your office. Far from that, you can integrate yoga into your daily life in much more subtle ways that will bring you great benefits.

Relax Your Brain with Meditation:

Before starting the stretching routine, we also recommend that you add a few minutes of meditation to your exercises a day. Various investigations have shown that the conscious practice of meditation, even if only 5 minutes a day, has a positive impact on the parts of your brain associated with concentration and memory.

A study on the benefits of meditation conducted by the University of Washington. It has showed an increase in the ability to perform several tasks at the same time in subjects who meditated regularly, as well as an improvement in the response to stress situations (Cortisol Reduction, It is Known as Stress Hormone), a decrease in heart rate and even in blood pressure.

To meditate, you just need to put aside what you are doing for 5 or 10 minutes and try to concentrate on the present moment and leave your mind blank. Do not become obsessed with the thoughts that will come; just observe them “from the outside” and let them pass without giving them importance.

The breath is also essential when you meditate. The uses of yoga techniques “energy control” (Known as Pranayama) based on the diaphragmatic breathing, long breaths combining with other shorter. These ‘yogic’ breathing practices have endless benefits, such as improving lung capacity, digestion and even skin, tissue oxygenation. If you practice pranayama often, you will feel how to your body is revitalized. From the first time you try it, a feeling of tranquility and peace of mind will invade you.

Do not forget to accompany each exercise with proper breathing, which should be slow through the nose and abdominal. Go ahead and save this guide in your favorites!


Exercise 1

While standing, with your back straight and your eyes straight ahead, turn your head looking over your shoulder until you feel that pressure in your neck reaches its limit. Hold this position for 3 to 5 seconds on each side.

Exercise 2

In the same way as the previous exercise, standing with your back straight and your eyes straight ahead. Raise your shoulders as if trying to touch your ears with them until you feel the point of tension. Keep your posture like this for 3 to 5 seconds and repeat 3 times.

Exercise 3

Interlace your fingers behind the neck and bring your elbows back. Try to join the shoulder blades as much as possible, reaching the maximum point of pressure. Hold for 3 to 5 seconds.

We recommend: Yoga for those who can’t sleep

Exercise 4:

Place an elbow behind your head and with the opposite arm pull on your side so that you stretch your trunk. Reach the maximum point of flexion and hold 5 seconds repeat with the opposite side.

Exercise 5:

Interlace your fingers and with your palms out, stretch your arms forward until you feel the pressure hold for 15 seconds.

Exercise 6:

Interlace your fingers and stretch your arms above your head with your palms facing the ceiling. Stretch until you feel the tension and hold for 8 to 10 seconds.

Exercise 7:

Sitting with your back perfectly loaded. Cross one leg over the other and turn the torso to the side of the leg that you crossed above (If you cross the left leg above turn the torso to the left) with your view over the shoulder, until you reach the maximum torque. Hold for 10 seconds and repeat with the opposite side.

Exercise 8:

Sitting down, lower your head in the middle of your knees until you reach your maximum range and hold for 5 seconds.

Ready! As you can see, they are very simple exercises, but if you are constant and do them once a day. You will begin to notice the positive changes immediately. Give yourself those 10 minutes a day, your health is the most important.

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