YogiWear - Yoga At The Office

Yoga in the Office

Yes! You heard that right. You can practice yoga at the office! If you’ve ever suffered from a sore lower back or a stiff neck, then some office yoga is what you need. The best part? No need to roll out the mat or even move your desk!

See the Infographic and read on to find out about the different poses you can do and their benefits.

Yogiwear Office Infographic

Easy Pose

Even though you’ve probably been sitting all day, this pose can still be quite challenging. Try it on the floor or up against a wall. You need to cross your shins and bring each foot beneath your opposite knees. You can stay in this pose for a any length of time.

This will help to calm an active mind. It will also help strengthen your back and give a much needed stretch to knees and ankles.

Seated Backbend

While seated at your desk, take a deep breath and reach all the way up to the ceiling with your arms. Slowly exhale and then bend slightly forward from your upper back and chest. Hold this pose for a couple of seconds. Then, release your arms to your sides and repeat.

This pose will aid with backaches and help relieve sore shoulders and arms.

Chair Twist

For this one, you don’t even have to leave your seat! Make sure you spine is tall and straight. Then, inhale and on the exhale, try to twist to one side by grabbing the opposite armrest. Stay in this position for a few seconds. Then, return to normal. Repeat on the opposite side.

This pose will help relieve a sore back and even aid with your digestion.

Lotus Pose

Sit on the floor with your legs straight in front. Cross each leg and place each foot across the opposite thigh. The ideal position is with the sole of each foot perpendicular to the floor. Just be careful with your range of motion. Inhale and sweep the arms up over your head. Hold the position for a few seconds. Then, exhale and bring the arms back down.

This pose will help stimulates the pelvis, spine, abdomen, and bladder.  It also stretches out the ankles and knees.

Forward Fold

For this pose, stand next to your desk. Inhale, and as you exhale, fold over forward. Let gravity take over as you find your way down. Sustain this position for up to 20 seconds. You can add some sway to your body from side to side. When you’re done, slowly bring your body back up.

This pose will help your neck and shoulders decompress. And the reverse of blood flow will give you a much needed boost of energy!

Cow / Cat Pose

Find some space on the ground. Then, bring your hands and knees onto the floor in a tabletop position. Make sure that your knees are directly beneath your hips. Your wrists and shoulders should stand perpendicular to the floor. Inhale and lift sit bones and chest toward the ceiling. Let your belly to sink toward the floor. When you exhale, round the spine, making sure to keep shoulders and knees in the same position. Repeat four to five times.

This position will help stretch the front torso and neck. It also provides a gentle massage for the spine and belly organs.

Hero Pose

For this pose, you first need to kneel down on the floor. Be sure to keep your thighs perpendicular to the floor and that your inner knees touch. The tops of each foot should be placed wider than your hips. Then, exhale and sit back halfway. Firm your shoulder blades and lift the top of your sternum. Stay in this pose anywhere from 30 seconds and up to 5 minutes.

This pose helps to stretch out thighs, knees and ankles. It can also be therapeutic for high blood pressure and asthma.

Office Yoga

These poses will make a hard day at the office much easier. Are there any yoga poses we missed? Which one is your favorite? Let us know in the comments!