Relaxation Techniques at Office

Yoga at office is a great relaxation technique for people with packed schedules and those who sit in front of the computer for long hours. Extended desk jobs put a strain on the shoulder, neck, and back muscles, resulting in back pain and stress.

Yoga provides an excellent stretch to the muscles and improves flexibility.


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Perform Yoga In Office

Incorporating yoga into the daily office routine can be extremely beneficial in releasing stress, increasing muscle strength, improving work output, and preventing injuries.

Yoga Relaxation Techniques for Workplace

Some easy yoga exercises that can be performed at the work desk at any time of the day are described below.

Neck Rolls

  1. Close the eyes.
  2. Drop the chin down towards the chest and move the neck slowly in circular motion, from the right ear to the right shoulder, tilting the head backwards and turning from the left ear to the left shoulder.
  3. Perform the routine 4 to 5 times and repeat in the other direction.

Cat-Cow Stretch

  1. Place both feet firm on the ground.
  2. Put the hands on the knees.
  3. Inhale, stretch backward and look towards the ceiling.
  4. Exhale, stretch forward and drop the head.
  5. Repeat the exercise 4 to 5 times.

Seated Forward Bend

  1. Move the chair away from the desk.
  2. Place the feet firm on the ground.
  3. Lock the fingers behind the back and straighten the arms.
  4. Bend at the waist and bring the locked fingers on top of the back.
  5. Bring the chest near the thighs and relax the neck.

Seated Spinal Twist

  1. Turn to the side in the chair.

  2. Place the feet firm on the floor.
  3. Grip the chair with hands and twist towards the right.
  4. Turn to the other side and repeat.

Eagle Arms

  1. Extend the arms in front of the body with palms facing upwards.
  2. Place the right arm over the left and close the palms together.
  3. Lift the elbows while moving the shoulders down the back.
  4. Perform the same routine with the left arm.

Temple Rub

  1. Place the elbows on the desk.
  2. Bring the hands to the temples and slowly rub them in slow circular motions.
  3. Perform one clockwise motion and one anti-clockwise motion.
  4. Repeat the routine 10 to 15 times.
Apart from these relaxing office exercises, deep breathing and meditation can be significantly useful in alleviating office stress and enhancing concentration. Pranayama is a technique of breath control which can be practiced easily during office hours. The regulated breathing in Pranayama energizes the body cells and reduces stress. Meditation is a state of calm awareness, which helps provide clarity. The exercise can be performed at any time of the day for a few minutes.

What Exercises I Should Do In Office While Sitting On Chair?

Our lifestyle today is highly responsible for various aches and pains that we undergo daily. Most people are prone to back pain and the reasons for this could be many. One of the major causes for back pain is sitting in an incorrect posture. Lack of movement of the spine is another cause for back pain. There are a number of Yoga chair exercises that can be performed in the middle of the day to help relieve any stress on the lumbar region of the body. The Chair Cat asana is one of the most highly recommended yoga sitting stretches and Yoga sitting workouts that will prove to be very beneficial.

Which Are The Best Standing Exercises At Workplace?

Yoga standing poses or asanas are one of the most important aspects of Yoga exercises because they help you develop the universal principles of alignment - which is central to performing all Yoga poses. The mountain pose, for instance, is considered to be the origin of all other Yoga poses. There are a number of other yoga standing poses for beginners such as the triangle pose, the revolved triangle pose and the crescent moon pose. Performing the yoga standing poses and positions is important because of the fact that they help increase flexibility and make you become increasingly aware of your posture and helps invigorate your whole body.

How To Do Breathing Exercises In Office?

Because of the fact that we spend much of our day in an office, it is important to make sure that our bodies still get the physical exertion that they require. This is necessary in order to stay healthy so factors like degeneration of bone and muscular density are staved off for as long as possible when aging sets in. Performing an office pranayama is a very beneficial method of keeping your body in check. This practice also helps relieve a significant amount of stress - which tends to build up regularly over the course of a normal work day. There are a number of office deep breathing or office pilates breathing techniques that you can get information for over sources such as the internet.

Which Is Best Posture To Sit On Chair In Office?

Most people today have a desk job and therefore tend to be seated for most of the day. One should remember howeve that such jobs have their own effects on the body; one of which is severe back pain that arises from sitting in an incorrect posture. A hunch back is another common problem and is one of the most prominent aesthetic flaws of an individual that has one. Chair Yoga sequences are an increasingly popular method of experiencing the benefits of yoga while remaining seated in a chair. The primary basis of chair yoga ideas is the fact that they are performed while being seated in a chair - making the pelvis and hips stable enough to make movement of the torso and arms that much easier.

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