Stress reduction, prevention of burn-out or relief of back pain due to prolonged sitting, the benefits of yoga at work are numerous. So much so that we are witnessing the development of corporate yoga classes. If you don't have the opportunity to take yoga classes at the office, here are a few simple exercises to relieve stress, but more importantly to relieve back pain and eye fatigue. You don't need to bring your yoga mat with you. A simple desk chair is all you need to do these sitting yoga postures.
SITTING YOGA TO RELIEVE BACK PAIN
After a day of sitting, tensions can appear in the spine and neck area, especially if you have not taken regular breaks. Practicing a relaxation exercise at the office helps to eliminate them before they build up over the course of the day. As surprising as it may seem, it is entirely possible to do a yoga posture sitting in a desk chair and wearing pantsuits or a suit.
Comfortably seated on your office chair, place your legs at a 90-degree angle to the floor. Cross your arms before placing your elbows on your knees. Exhale deeply while letting your chin go down. Inhale deeply before exhaling again. Take 5 deep breaths in this position. Gradually, you will feel your neck lengthen and relax.
Still comfortably seated in your chair, touch your shoulders with your fingertips. Be sure to keep your elbows outward, in a low position. In this sitting yoga posture, take a deep breath while forming large circles back and forth with your elbows. By doing this movement at the office on a regular basis, you will gradually strengthen and relax the muscles in your upper back.
STRETCHING AT THE OFFICE TO RELAX THE BACK
It is again a chair yoga exercise. The difference with the previous ones is in the starting position. Stand on the edge of the chair, keeping your back straight. Your knees form a 90-degree angle with the floor. Start by placing your right hand on the outside of your left knee. Breathe in deeply as you extend your spine. Exhale while turning to the left and straighten your back, as if you wanted to look over your shoulder. You can use your hand on your knee to help you rotate. Take 5 deep breaths in this position. With each new breath, try to lengthen your spine further. Release and then do the same thing on the other side.
Do these exercises during your breaks or whenever you feel the need. It only takes a few minutes to recharge the batteries. Enough to continue your workday with a smile!
EYE YOGA: EXERCISE IDEAS FOR THE OFFICE
What if yoga could improve your visual acuity? Computer screen, smartphone, television, our eyes are constantly solicited by our current lifestyle. By practicing these few yoga exercises at the office on a regular basis, you can reduce eye fatigue and preserve your visual acuity without having to wear glasses. Eye yoga is also an excellent way to boost your concentration and regain a certain inner calm. Want to feel good at the office? Follow the guide.
Isolate yourself in your office to practice this yoga exercise that is done standing up. Start by taking two steps around the room with your eyes open. Follow with three more steps with your eyes closed. Take slow steps for at least 1.5 minutes, focusing on your breathing.
After a day exposed to your computer screen, your eyes need rest. Put the palms of your hands on your eyes, digging them out so that you don't put pressure on the eyeball. It's pitch black! Your elbows can rest on the desk for a more comfortable position. Take deep breaths for 3 to 5 minutes.
To observe results, it is necessary to perform these sequences at least once a week for ten minutes.
A POSTURE TO EVACUATE STRESS AT THE OFFICE
Are you anxious by nature? To eliminate stress, relax or let go, all reasons are good to take the time to schedule a yoga session at work.
If it's not a sitting yoga posture, you'll still need a desk chair, which you'll place in front of you. With your feet anchored to the floor, stretch your arms in a self-expanding posture. Then lean forward to grab the back of the chair in front of you. You will feel your back muscles relax. To further relax your spine, bring your head between your legs. You will also feel the muscles at the back of your legs. Breathe deeply throughout the exercise and allow yourself to relax.
This exercise is ideal for relaxing before an important meeting!
Want to discover other postures for the back, eyes or to release tension? Don't hesitate to consult the youtube videos for step-by-step guided sessions.
Whether you want to relax your back, relieve your eyes tired from the screen or relieve tension after a meeting, these few postures are very easy to put in place and do not require any specific equipment or yoga clothing. To improve your concentration and avoid back problems, remember to take a 5-minute break every hour and to hydrate yourself properly. Convinced by the benefits of this discipline? Also try yoga for sleep or yoga before work, to get a good start to your day!