Quick Yoga Exercises for Office Workers

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The desk jobs can get really tiring. Almost all the modern work environments come with long hours of sitting. You have to sit for long hours in a chair and get stiff backs and necks. This, in turn, makes the body sore. Not everybody gets the time to exercise daily. Therefore, we are listing some quick yoga poses. All of these poses can be practiced in the office chairs only. Thus, all you have to do is take out 5 or 7 minutes and relax your stiff muscles.

Now, let us read the poses you can practice in your chairs.

  1. Wrist and Finger Stretch:

Wrist and Finger StretchOur wrists and fingers work ridiculously long during office. They are frantically typing on the keyboards. Too many hours of typing can lead to pain and stiffness. The pain can get out of the limits as well. Hence, you should relax in between the working hours. All you have to do is lock the fingers of both your hands. Keep one hand with palm facing the ceiling and stretch the fingers and palms. Repeat the process for the second hand. Let the fingers and palms be stretched for 30 seconds in a row. Repeat for 3 or 4 sets. You can also stretch your fingers one by one. This is even more effective for the regular typing people.

  1. Tadasana While Sitting:

Tadasana While SittingThe Tadasana is a perfect stretching pose for the whole body. While sitting in your chair, you have to stretch your upper body only. Raise your hands above your head. Spread the fingers wide and pull them as apart as you can. Let the whole upper body stretch to its maximum limit. Involve your core muscles and back muscles to sit straight as well.

  1. Side Stretches While Sitting:

Side Stretches While SittingJust like the pose mentioned above, you can stretch the sides. The side-stretches are beneficial for the side muscles. It also helps in extending the stiff back muscles and torso muscles. You have to bring one hand over your head while stretching sideways. Align the hand being stretched with your ear. Use as much strength as you can from your hips to armpits. Stretch your neck muscles as well.

  1. Chair Pigeon Yoga Pose:

Chair Pigeon Yoga PoseFor this pose, put one leg over the other and lock hands under the knee of the folded leg. Now, turn sideways and the stretch your upper body as much as possible. Hold for 6 to 10 breaths in this position. This is beneficial for the neck, back and core muscles.

  1. Sit and Stands with a Chair:

Sit and Stands with a ChairYou can perform the sit and stands with the office chair. All you have to do is hold your hands in front like you do while doing squats. Now stretch them outwards and sit on the chair while keeping your back straight. Now stand again and repeat the process for 10 to 15 minutes. Perform 3 to 4 sets. It is beneficial for lower back, hamstrings, and glutes.

  1. Desk Bends:

Desk Bends yogaAnother yoga pose you can try at the office is the desk bend. All you have to do is to bend right above your waist and lie straight at 90 degrees from your lower half. Hold the desk with your palms or lay your hand straight on it. Align your neck perfectly with your shoulders. Maintain the pose for 5 to 10 breaths. Repeat for 10 times or so. It is an ultimate pose for back and shoulder muscles.

  1. Planks with your Desk:
  2. Planks with your Desk

Another beneficial yoga pose is to align in plank position with your desk. You can bend by keeping your hands on the desk. Align at a comfortable acute angle with your desk. This is helpful for full-body stretching and relieves stiffness.

These are some beneficial yoga poses you can try at your office. You can also take out some time and perform yoga poses at office recreational space. Yoga keeps your body flexible and free of stiffness.

You can also practice some yoga poses at your homes as well. People of all ages can do yoga. Find the best yoga essentials such as mats and pants online. You can do the shopping using the Amazon today offer. They will help you save money as well as time.

Stay Healthy; Stay Happy!!


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