Yoga in the Workplace: Exercises You Can Do at Your Desk

Maintaining physical and mental well-being in an office environment can be a real challenge. Fortunately, integrating these simple yoga exercises into your daily routine can make a significant difference.

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Performing yoga at the office is a practical way of reducing tension, improving productivity, and enhancing your body posture. Recent studies have shown that regular movements performed during your work schedule can reduce the stress level and can give you overall better focus. These exercises are especially useful for professionals working in sedentary roles and for those working in copy typing remote roles, where prolonged sitting on a chair is a common thing.

If you are currently exploring different flexible job opportunities, online platforms like Jooble can help you get a curated list of jobs adapted for remote positions. And this guide will help you integrate well-being improvement exercises into your daily routine.

Quick Yoga Exercises You Can Do at the Office

You generally do not need a yoga mat or any supplementary space to perform these specific yoga exercises. Some of our favorite quick yoga exercises you can do at the office only require a couple of minutes. And you should get them right on your first try.

Spinal rotation on your chair

In order to perform this yoga exercise, you start by sitting straight on your desk chair with both feet on the floor. Put your right hand on the chair’s backrest and your left hand on your right knee. Slowly rotate your upper body to the right while keeping your spine straight. Keep this position for about five complete breaths and repeat on the other side.

Neck extensions

Whether working in a home office or an open space with others, sitting at the laptop for a long time causes neckaches. To reduce the problem, start by sitting straight on your chair and putting your right ear as close to the right shoulder as possible. Extend your left arm towards the floor for a more profound extension. Maintain this position for about 10 seconds and then try on the other side.

Forward bending on the chair

Easily push your chair behind and sit on its front edge. While having both your feet on the floor, bend forward from your hips and let your arms hang towards the floor. Maintain this position for around 5-10 complete breaths and then raise slowly.

Circling your shoulders

Sit straight on your office chair while raising your shoulders towards your ears. Exhale while rotating them backward and towards the floor. Repeat this exercise 10-15 times.

Benefits of Yoga Exercises at the Office

Regularly practicing yoga exercises at the office have numerous benefits. Some of the most commonly considered include, but are not limited to:

Reducing back pain and rigidity;
Reducing stress levels and anxiety;
Improve general body posture and blood circulation;
Enhance mental clarity and focus.

For those wiggling around busy work schedules, the integration of regular yoga exercises, which can be done while at the office, will surely generate an incredible improvement. However, if you do not feel like your current job lets you work towards a better version of yourself, maybe it is the right time for you to look for another.

Tips for a Better Experience

It is a great idea to set alarms throughout the day so you can easily remember to stretch. Also, use a comfortable office chair for a correct posture. We highly recommend you encourage your office coworkers to have a yoga group session together in order to create a healthy work environment.

To put things in perspective, integrating several yoga exercises into your daily work schedule is a simple thing. Although this does not require too much time or effort, the benefits are incredible.