Yoga Exercises In the Workplace

If you spend all your time sitting in front of the computer all day, your waistline will most probably expand and your fat deposits will increase on your flaps. You will also be at risk for high blood pressure and high cholesterol.

Practicing yoga in the workplace is a great way to maintain your body weight even if you are just sitting in your desk for the whole day. Studies have shown that practicing yoga for about 20 minutes in the workplace can already become a healthy routine, enough for a person not to fret about not going to the gym anymore.

These yoga exercises can easily be performed at your cubicle. As simple as the steps may be, they will go far in giving you a stress-free, healthy life.

1. Sit comfortably on your chair

2. Close your eyes

3. Try to imagine a serene scene (example: starry sky, full moon, calm river, etc.)

4. Avoid swaying your head; make an effort to keep it in a straight position

5. Inhale and exhale slowly

6. Try to retain the air that you inhale for a longer period

These 6 steps are only warm-up exercises. They prepare you for more serious yoga exercises. These steps are also effective in calming your mind and senses when you feel like you are already drowning in the sea of stress. With these exercises, you will be able to cope up with stress more effectively.

When you practice yoga, be prepared to receive endless rewards and benefits. It is like giving yourself a gift that keeps on giving. Yoga nourishes not only the physical body, but also the mind and soul. Yoga has been existing in this world for the past centuries.

Another word closely related to yoga is "meditation". Yoga is believed to "massage" the internal organs and rejuvenate the soul. People who practice yoga regularly are more likely to cope up with heavy stress and other health disorders. It is because yoga can stimulate the muscles in different parts of the body in a manner that is non-strenuous. It also brings about flexibility in areas that are not typically stretched by normal exercising. The tendons, joints and ligaments are lubricated and strengthened in the process.

Muscle Toning

If you think that you can only tone your muscles by going to the gym, think again. Yoga can amazingly tone muscles by massage and gentle stretching. It facilitates blood circulation in the body, which is responsible for giving the body a healthy, flushing "glow".

Great Skin

Practicing yoga even in the workplace can also give you glowing skin because it detoxifies the body by excreting toxins through sweating. Studies have shown that regular, healthy sweating can actually keep a myriad of infections and other health disorders at bay.

Active Blood Circulation

Yoga also enhances blood circulation which facilitates the transport of nutrients throughout the body. Yoga heals wounds fast, delays aging, boosts stamina, improves digestion, dodges disability, enhances breathing, rejuvenates skin, and gives an individual overall health and wellness.

The following are just some of the various yoga exercises that can be performed even while you are at work.

• Upper body stretches: Position yourself firmly on the edge of a chair, and grip its back firmly. Straighten you arms while keeping your back straight. Allow your upper body to pull you forward and then stretch your chest, upper back, and shoulders. Repeat for about 2-3 times.


• Shoulders and Back Stretch: Sit straight with hands clasped behind the head. Gently pull your elbows as far back as you can manage, and firmly hold that position. Repeat this step 2-3 times.


• Leg stretches: Sit firmly on your chair and raise one leg while flexing your foot. Move the leg slowly outward and bring it to the center and eventually bring your leg down. Straighten your shoulders and relax your hands and neck. Hold this stretch for about 15 seconds and then repeat the process with the other leg.


• Spinal stretches: Sit straight on your chair with your feet flat on the floor and your spine fully erect. Pretend that there is a cord gently tugging the crown of your head. Try to direct your gaze in front of your nose and bring your hand towards your chin. Breathe in deeply while resting your hand on your chin. Exhale in a slow, relaxed manner. Repeat this 3-5 times.


• Ear to shoulder exercises: Sit straight on the chair with both feet flat on the floor. Breathe in deeply and as you breathe out, roll your left ear towards your shoulder slowly. Breathe in and out slowly while rolling your chin towards your chest. Repeat the process, but this time, with the right ears and right shoulder. Perform about 3-5 sets of this exercise.

Those are just some of the yoga exercises in the workplace that you can practice. As you can see, they are very short and simple, right? Now that you already know about yoga exercises in the workplace, there is no excuse for you not to practice them. The benefits are priceless and you can easily perform them without any help from a yoga instructor.