Yoga at work – 10 positions you can do at your desk | Yoga Teacher Training in India

Yoga at work – 10 positions you can do at your desk | Yoga Teacher Training in India

Yoga at work – 10 positions you can do at your desk | Yoga Teacher Training in India

Yoga at work, while so many of us work at the computer should be an integral part of every 8-hour day at the office.

To know more detail about Yoga Teacher Training in Rishikesh India check YTTI.

We sit for a long time without movement, which often results in diseases of the spine, in particular the lumbosacral and cervical spine. However, it doesn’t have to be this way, yoga can help you!

Already a few asanas, a few minutes every day will help us relax tense muscles and reduce pain.

the power of a healthy spine

Why is yoga at work important?

By sitting too long, the muscles become weaker .

Some of them begin to shrink because they are in low but constant tension. Among other things, this causes changes in body posture, which is why we often feel pain. So it is very important that we care for the spine.

Stand up often from your armchair, even every 30 minutes.

Take care of the correct work position : chair, desk, monitor height and proper keyboard and mouse positioning. As much as you can, stand at the desk instead of sitting.

Sitting on a fitness ball is a very nice solution, it forces us to sit upright, so also to use muscles. However, if you have to sit on a chair or armchair, make sure the correct proportions and sit straight.

Take a few minutes break to relax, reset and do some yoga exercises to balance too long sitting.

Yoga in the office is an increasingly popular benefit in many companies

Companies offer their employees morning or afternoon yoga as part of their business hours.

As Yogi, we support this idea!

However, you can start practicing yoga at work … NOW!
Below is a simple but effective yoga set that you can easily do at your desk, regardless of age or gender.

It is short, and you can practice positions together with your friend, you don’t need a lot of space for it.

To start with, make them during lunch, and it guarantees you that you will feel the differences. Over time, take more short breaks to do at least some of them .

I took pictures with my mother , who regularly practices yoga .

Yoga has helped and still helps her a lot in everyday life. She became stronger, more efficient, and thanks to her breath she can control her emotions and make decisions wisely. For many years she had pain in the back and neck areas.

Thanks to yoga, these pains stopped after a month, isn’t it amazing ?!

So I encourage you to exercise with her, you can help yourself too!

To start with, learn how to sit well and actively

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Yoga at work

This will help you prevent many problems. Sit in the center of the chair, place your feet on the floor, hip width. Push yourself slightly using your heels. Extend the spine from the very bottom up. Keep your stomach drawn in. Pull the shoulder blades back and bottom. Head straight, extend the top of the head up together with the spine. Do not use the backrest to sit actively.

1. Sitting cat’s back, warming up the spine

With a breath, make a cat’s back, round the back, press the belly towards the spine, bring the head with your chin to your chest.

With an exhale, open your chest, bend slightly backwards, pointing your head in the same direction. Keep your hands on your knees. Repeat 5-10 times, breathe deeply and slowly, move following the breath.

Yoga at work

Yoga Teacher Training India
Yoga at work

2. Torso twists in a sitting position

Sit straight in a chair, take a breath: lengthen your spine; exhale: turn your torso to the right with your left arm on your right knee and your right arm on the backrest.

Push yourself with your left hand, but keep your knees together; do not twist them, resist the resistance of your left hand. With your right hand, push yourself as well to deepen your torso.

Pull your shoulder blades backwards and keep your stomach drawn in. With each inhalation, lengthen the spine, and on exhalation – deepen the turn. Hold for 5-10 deep breaths and repeat the same to the other side.

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Yoga at work

3. ‘Eagle’s hands’ in a sitting (or standing) position

Sit straight, cross your arms and bend at the elbows.

Braid them and put your hands together.

Keep your arms down, but raise your elbows up. Do not bring your hand to your head. Keep your stomach drawn in. Hold 5-10 deep breaths and repeat the same thing to the other side. You can do this exercise in a standing position and add to this a similar braiding of the legs to the full version of this position.

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Yoga at work

4. Stretching the neck in a sitting (or standing) position

Sit straight, put your hands behind your back. Drag them to the right and pull them firmly forward. Pull your shoulder blades towards you and keep your right elbow close to your torso.

Point your head with your right ear to your right shoulder, while stretching the left side of your neck muscles. Keep your stomach drawn in. Hold 5-10 deep breaths and repeat the same to the other side.

You can do this exercise in a standing position.

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Yoga at work

5. Torso twist in a sitting position

Sit on a chair with your feet together, breathe in – lengthen your spine, exhale, exhale, and turn your torso to the right.

Keep your feet and knees together. Place the fingers of the left hand behind the right knee to the floor, while bringing the armpit close to the knees, as close as possible or even behind them. Raise your right hand and look at her.

Push your left arm to deepen your turn, keep your knees together and stand up to your hands. Pull your shoulder blades backwards and keep your stomach drawn in. Deepen the turn slightly with each exhalation.

Hold 5-10 deep breaths and repeat the same to the other side. You can do this exercise in a standing position – from a light squat, from a chair position .

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Yoga in the office

6. Bend forward in a sitting position

Sit on a chair, place your feet slightly apart on the floor to your hips.

Put your hands together in a basket behind your back. Take off your shoulder blades, open your chest. Inhale – extend the spine; exhale – slope forward.

Pull your hands back and keep your head loose. Hold 5-10 deep breaths. You can do this exercise in a standing position, then extend your legs more to the distance of about one leg or slightly less and stand with straight legs.

Yoga Teacher Training India

Yoga at work

7. Opening the hips in a sitting position

Sit straight in a chair, bend your right leg and put your right ankle on your left knee.

Set your leg so that no bone sticks you. Put your right hand on your right knee and your left hand on your right ankle.

Hold your right foot “flex” and push your right knee slightly down while opening your hip. If you feel ready, inhale your spine as you breathe in and bend forward as you exhale. Hold 5-10 deep breaths and repeat the same to the other side.

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Yoga in the office

8. Opening the chest from a standing position

Get up from the chair and move away from the desk. Stand on your hips.

Exhale, lean forward and place your hands on the edge of the desk. Check if you have about 90 degrees in your hip flexion, if not, zoom in or out from the desk.

In this position, straighten your back, try to keep it flat. Pull your stomach in. Pull your shoulder blades towards you and make room for your ears by pulling your arms backwards.

Keep your elbows and knees straight. Lower your head loosely. Bend slightly and straighten your knees to deepen the opening in the cage.

Let the cutter descend slowly down to open it. Hold 5-10 deep breaths. You can also use the wall for this exercise by putting your hands on it. Then they will be higher.

Yoga Teacher Training India

Yoga at work

9. Open arms in standing position

Turn your back to the desk and stand about one foot away from the desk.

Put your hands on the desk with your fingers facing you. Keep your hands straight, push your hands and push your hips forward.

Take off your shoulder blades, keep your arms down while opening your chest. Point your head back, look at the ceiling. To deepen, move away from the desk. Hold 5-10 deep breaths.

 

Yoga in the office

10. Inclination of the torso to the side in a standing position

Stand next to the desk and put your hands in the basket.

Raise your hands together high up.

Keep your arms down while leaving room for your ears. Keep your hips in place parallel to your feet and exhale to the right.

When deepening the slope, remember to keep your arms down and not moving your hips to the left; stand evenly on your feet. Hold 5-10 deep breaths and repeat the same to the other side.

 

yoga in the office
Remember, you only need a few minutes of yoga at work and the effects will be visible . Daily traffic is very important. Exercise is much healthier and less often than pouring sweat in the gym for two hours once in a while. Go to work, take a walk in the park, get some fresh air!

Get in Touch: YTTI, Tapovan
Rishikesh, Uttarakhand,
249201, India
+91-9319065118

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