Whether you are going back to work at your office, or still working from home - there's no doubt that work can get stressful for us yogi-bears! Sometimes the last thing on your mind is relaxation and time for yourself. But even if it is 15 minutes during your lunch break or 5 minutes here and there throughout your day, it is essential to switch tasks and give your mind and body a rest - even if it is just a quick recharge!
A great way to destress is incorporating a few yoga poses into your short breaks, as not only will it help stretch out all the muscles you haven't used whilst sitting at the desk, but it will also give your mind a breather.
Why Yoga in the Office
Sitting in one position for hours on end screams un-comfort and backaches, even though it can be essential to get all your work done during the day. While it may be a bit impractical to do a complete workout during your workday, trying to do some movement will allow blood flow to those unworked muscles and help prevent the development of bad posture.
The easiest way to add some movements whilst exerting minimal effort is through yoga! Even doing just a few poses here and there throughout your day can help improve your flexibility, strength and mental wellbeing. So why not try and do a quick routine during your break in the office, perhaps with a work colleague? You can even do some poses sitting at your desk, just taking a couple of minutes to clear your mind whilst stretching your back or your legs. Check out these seated poses to do whilst you're stuck on a task and need a little break.
Yoga Office Routine (3-4 poses)
Here are a few poses to try out during your working day:
Mountain Pose with Raised Arms
- Begin by standing with your feet hip-width apart.
- Take a breath in, and extend your arms up and above your head as you do so.
- This will cause a curve in your lower back as you stretch upwards.
- Bring your palms together, and have your arms brushing your ears. Engage your shoulder blades as you do so.
- Exhale, and then take a few deep breaths in this position, with your eyes closed. Remember to keep your chest up and out whilst continuing to stretch upwards.
- To come back to your starting position, inhale and then on the exhale, bring your arms back down to by your sides.
- Initially standing tall, bring your arms above your head and slowly lower them towards the floor, bending at your hips at the same time.
- Ensure your knees aren't locked, and try and have your palms on the floor, or reach down as far as you can.
- Bring your weight into the balls of your feet, and try to engage your quad muscles.
- Take a few deep breaths in this position, before inhaling and engaging your core muscles to help bring you back up to the starting position.
- Again start by standing tall. Take your left wrist in your right hand and lean to your right-hand side.
- Keep your spine extended, bringing your chest up and out and engaging your legs to keep a firm stance.
- Take a few deep breaths on this side before switching sides and repeating the stretch.
- Begin standing with your feet hip-width apart.
- Take a breath in and extend your arms above your head, palms extended.
- As you exhale, slowly bend at your knees, and try to have your thighs as parallel to the floor as possible.
- Your knees will line up above your toes, and your torso will lean forward slightly. Remember to keep your back straight and extended, and have your weight in your heels. This pose is similar to a squat position!
- Try and hold this pose for about 30 seconds to 1 minute, breathing steadily.
- To come back to standing, inhale as you straighten your knees, and exhale as you bring your arms back by your sides.
Get your Paws on a Mat
Are you feeling inspired and want to get better posture with yoga at home? Designed with high-performance in mind, we recommend our Yogi Bare PAWS mat. The perforated natural rubber has an incredible grip and helps with sweat flow.