Some quick office yoga at your desk can enhance your health and mood, potentially leading to positive lifestyle changes at home. In the past, before the advent of email, texting, and remote work, people were generally more active at their jobs. If you needed to ask a colleague something, you would walk across the office for a face-to-face conversation. Nowadays, this is often discouraged due to advanced phone systems and email. However, this convenience has come at a significant cost. Our sedentary habits increase the risk of obesity, diabetes, and heart disease. A simple 10-minute office yoga session can greatly benefit your health and productivity, helping to relieve work-related stress so you don’t carry it home.
It’s well-known that working women face considerable stress in the workplace, leading to higher levels of anxiety and depression. One study found that women who practiced yoga regularly experienced lower stress levels and blood pressure. Additionally, a study from Bangor University in the UK revealed that participants in an 8-week yoga course not only reduced their stress but also alleviated back pain. The benefits of yoga extend beyond the workplace; researchers at Duke University found that participants enjoyed improved sleep quality.
If it’s been a while since you’ve exercised regularly, don’t worry. Office yoga can help you get back into the habit. Research from Pace University and the University of Pittsburgh indicates that yoga can effectively encourage physical activity in sedentary adults. You might find it does the same for you. Let’s explore a 10-minute mini workout you can do at the office.
Minute 3: The cat-cow pose is a simple yet powerful yoga posture. For the office version, stay seated with your hands on your thighs. Inhale as you arch your back and squeeze your shoulder blades together. Exhale and bring your chin to your chest, like a cat stretching. Move gently between these two positions for one minute, letting your breath guide your movements.
Minute 4: Next, let’s engage your side muscles with a seated twist. Inhale and exhale as you twist to the right, holding onto the back of your chair for stability. Hold for 15 seconds, then repeat on the left side. For a variation, place your arm behind your back to ease into the twist.
Minute 1: Tension often builds up in your neck, especially if your computer is positioned too low. To relieve this, tilt your head down to your chest, using your hand to gently increase the stretch. Hold for 10 seconds, then tilt your head to the right, applying gentle pressure with your left hand. Hold for another 10 seconds, then repeat on the left side. Finally, rotate your head to the right and hold for 10 seconds, then do the same on the left. Extend your head backward to release tension in the front of your body for 10 seconds.
Minute 6: The goal of our office yoga session is to get you moving and break the cycle of inactivity. Start with the mountain pose. Stand tall with your arms at your sides, palms facing forward. Keep your thigh muscles tight while allowing your belly to relax. Hold this position for 60 seconds, breathing slowly and steadily.
Minute 7: This pose targets multiple areas of your body, stretching your shoulders, hamstrings, and calves. You can still benefit from this move at your desk, even if you can’t get your heels all the way to the floor. Stand a short distance from your desk, raise your arms overhead, and bend forward to touch your desk or chair, deepening the pose. Hold for 60 seconds.
Minute 2: These stretches target your shoulder and upper back muscles, helping to open up your chest as well. Tensing and then releasing your muscles provides a welcome sensation that relieves stress.
Minute 5: Now, let’s focus on your hips with a pose that helps relieve back pain. Sit tall and place your right ankle over your left knee, gently pushing down on your right knee. Hold for 30 seconds, varying the pressure. Repeat on the other side with your left ankle over your right knee.
Minute 8 (30 seconds): This pose works your lower body and spine. It may seem simple, but it can be challenging. For extra support, do this move next to a wall until you build strength. Start in mountain pose, then lower your body until your thighs are parallel to the floor. Hold for 30 seconds, then rise slowly to a standing position.
Minute 9: To finish our yoga session, let’s do a wall sit. Stand with your back against the wall and slowly slide down into a sitting position with your thighs parallel to the floor. Hold for 60 seconds, but if it’s too difficult, start with 30 seconds and gradually work your way up.
Minute 10: Yoga is a great way to relax, and we’ll use it to conclude our session. Sit with your spine straight in your chair, place your hands on your thighs, and close your eyes. Take a few deep breaths, focusing on your breath rather than the work waiting for you. When you’re ready, slowly open your eyes and take a moment to reflect on your practice before returning to your tasks. If you have time, this is a perfect opportunity for a short meditation.
If you’re struggling to keep up with yoga at the office and want a routine for home, check out our Yoga Fat Loss Bible. It includes everything you need to get started, such as 50 fat-burning yoga poses with photos and instructions, a 6-week workout plan, a meditation guide, and more! Start your weight loss journey with yoga today!
We hope you enjoyed our 10-minute office yoga session. Make it a daily practice to bring relaxation and stress relief to your workday.