How to Do Yoga at Work
Swamped in work and can’t take time off for your much-needed yoga routine? Don’t worry; there are ways for you to practice yoga, even if you’re just sitting at your office desk. There are several exercises and gentle stretching techniques that will help counter the negative effects of working too much. Here’s how to do yoga at work.
Before You Begin
Set a yoga-break schedule everyday. This will only take up five minutes of your time, so it won’t bother your routine much. Schedule it at a time when you know that you won’t be doing a lot of work. A couple of yoga breaks a day will suffice.
Prepare yourself and your workplace. Tell your co-workers politely that you need a few minutes by yourself, turn down your phone’s ringer volume, and close your door (if you have your own office). Make sure disturbances are blocked out so you get the full benefits of yoga.
Empty your mind of negative and stressful thoughts. Close your eyes, focusing on your breathing. Slowly inhale and exhale, directing all your attention to relaxing your body. Imagine that, inside your stomach, a balloon inflates and deflates. Make all the frustration, anger and stress go away.
When you exhale, create some heat in your breath. Make a “Haa” sound, and create some friction in your throat. This will relax you and burn up stray calories.
After doing these simple exercises, you can now proceed to doing a few basic yoga moves. Here are some easy ones you can try. Kick off your heels and put your feet against the floor.
Neck Roll
Close your eyes, then drop your chin down to your chest.
Start circling your neck slowly, taking your right ear to your right shoulder. Put back your head, then put your left ear against your left shoulder.
Keep your shoulders relaxed, but don’t hurry if there are tight areas.
Roll your head three to five times, then stop. Turn to the other direction, and roll again.
Seated Forward Bend
Push back your chair from your desk, your feet both flat on the floor.
Bring your fingers together, then interlace them behind your back.
Put your arms out straight, drawing down your interlaced fingers.
Fold them at your waist, bringing your hands over at your back, still interlaced.
Put your chest on your thighs and release your neck. Keep this position for several seconds.
Eagle Arms
Put your arms out to either side of your body, parallel to the floor.
Bring your arms forward, crossing the right over the left. Make your palms touch.
Lift your elbows, but keep your shoulders sliding down your back,
Repeat this move, switching the positions of the arms, putting the left over your right.
Wrist Stretch
Stand up in front of your desk.
Turn your hands, making your wrists face the computer, while the fingers are facing your desk’s edge.
Lean in to your wrists, then flatten your palms, as much as you can.
If you feel pain, lighten your weight and back off.
Some Tips
Schedule a yoga break in the morning. This will awaken your senses and give you energy throughout the day.
Be considerate of others. Make sure your yoga breaks don’t disrupt the other employees’ work.
Watch and review yoga videos, and see if there are yoga positions and breathing techniques you can do that can be adjusted to the workplace.
Some companies offer on-site yoga classes for employees.
Even with all the stress brought on by your work, you should still find time for your yoga routine. Just keep these simple tips and moves in mind, and you’ll be able to do yoga at your desk.