To relieve tension, till your head first down to your chest using your hand to gently increase the stress by easing it forward.

Minute 1: You’ll feel a lot of this tension build up in your neck-especially if your computer is positioned so that you’re looking down instead of across. Place your right arm along the back of your chair as you twist to the right. Then, repeat going to the left side.įor another variation of this pose, you can place your arm behind your back to ease into the twist. Inhale and exhale as you twist your body to the right side grasping on the back of your chair to keep you stable. Minute 4: Next, let’s work your side muscles with the seated twist. Your goal is to follow a gentle rhythm that is aligned with your breathing. Slowly move back and forth between the two minutes for one minute, letting your breath guide your movement into each position. Then, exhale and bring your chin to your chest like a cat stretching with its back in the air. Inhale as you arch your back and squeeze your shoulder blades together. For the office version, you can stay seated, placing your hands on your thighs. Minute 3: The cat-cow pose is a deceptively easy, but powerful yoga posture or asana. Let’s dive in with a 10-minute mini workout that you can do in the office. You may find that it can do the same for you. Researchers from Pace University and the University of Pittsburgh found that yoga acted as an effective bridge for increasing physical activity in sedentary adults ( 4). You may find that doing office yoga can help get you into the workout habit. Researchers at Duke University found that participants experienced better sleep quality ( 3).ĭon’t worry if it’s been a while since you’ve followed a regular exercise program. A study by Bangor University in the UK found that participants who enrolled in an 8-week yoga course not only reduced their stress but also helped relieve back pain ( 2).Īnd the benefits of yoga on the job extend beyond the workplace. One study found that women who practiced yoga regularly lowered their stress levels and blood pressure ( 1).īut yoga offers more health benefits. It’s no secret that working women experience a lot of stress in the workplace which has led to greater levels of anxiety and depression. It can also relieve your work stress, so you don’t take it home with you. Our sedentary behavior puts us at a greater risk of obesity, diabetes, and heart disease.Ī simple 10-minute session of yoga modified for the office can do wonders for your health and productivity. This convenience has come at a significant price. Even that is discouraged in most offices between advanced phone systems and email. If you had to ask a co-worker a question, you walked across the office and talked face-to-face. Some short office yoga at your desk to break up your workday can improve your health and mood and may even spill over into positive lifestyle changes at home.īack in the day, before email, texting, remote work, and other modern-day conveniences, people were often a lot more active on the job.

Office yoga free