Pure stress! You can no longer think clearly, and then there is neck pain. Only one thing helps a few yoga exercises you can do directly in the office.
Yoga is the perfect antidote to stress. So why not do some yoga poses where you’re most stressed – at work!
You only need a little space and rest for many exercises and sequences. You can even make some right on your desk chair! You will see: Afterwards, your neck is no longer so tense, you can concentrate again and have new energy.
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Relaxed Atmosphere In The Office
If you have the opportunity, try to create a relaxed working atmosphere in your office. Apart from a tidy desk, small objects such as a small table plant or a so-called hand charm can also have a calming effect. Headphones with an ANC function (Active Noise Cancellation = active noise compensation) can also ensure more peace.
Business Yoga: Parvatasana – Upward Arm Stretches
Are your back and shoulders tense? Then these arm stretches are the ideal exercise. Do it either standing up or on the office chair.
This Is How It Works:
- Sit upright on the chair, tilt your pelvis slightly forward, and pull your navel in and up.
- As you inhale, stretch your arms overhead and clasp your hands. Stretch up as long as possible. Breathe in once with raised arms, and pull a little further up with the inhalation. Lower your arms on the exhale.
- Repeat the exercise, turning your palms up with your fingers interlaced.
- Repeat for 30 seconds – several times a day as you wish
Business Yoga: Indudalasana – Side Arm Stretches
It would be best to stretch your arm to the side to keep your lower back fit.
This Is How It Works:
- Sit upright on the chair, tilt your pelvis slightly forward, and pull your navel in and up.
- As you inhale, stretch your arms overhead. Fold your hands. Your thumbs are next to each other and are not crossed. Exhale.
- Pull up on the next inhale, making sure shoulders are pulled away from ears. Lower your upper body to the right as you exhale, keeping your shoulders parallel. Breathe in and deepen the side stretch a little. Raise your arms on the inhale and lower your arms on the exhale. Do the same on the other side.
- Repeat for 45 seconds – several times a day as you wish
Business Yoga: Uttanasana – Standing Forward Bend
The forward bend is also perfect for anyone struggling with back problems and tension in the shoulder and neck area. The entire back is stretched from the lower lumbar vertebrae up to the shoulders.
How To Do It:
- Stand upright with your legs hip-width apart. Activate your legs, buttocks and hips and gently pull your belly button inwards.
- Raise your arms overhead and straighten your spine. Then cross your arms and grasp the opposite elbow with your hands. Keep your back straight and lower your upper body towards the floor.
- Hold the position for 3 to 5 breaths, gradually descending. Come up on the inhale, rolling up vertebrae by vertebra.
- 3-5 repetitions – as many times a day as you like.
Business Yoga: Standing Forward Bend Variations
You can also do the standing bend in two variations. Just see which version you like best.
Variant 1:
Stand backwards in front of a wall, and place a chair about 40 centimetres in front of you. The feet are on the legs of the chair.
Slightly pull in your stomach and lean your bottom against the wall. Now raise your arms above your head, lengthen your spine and lean forward until your arms and forehead are resting on the chair. Hold for 3 to 5 breaths. Coming up on the inhale, roll up vertebra by vertebra.
Variant 2:
Stand about a metre away in front of a wall. Your legs are hip-width apart. Slightly pull your navel inward. Raise your arms overhead, lengthen and stretch your spine. Then lean forward with a straight back so far that you can support yourself with your hands on the wall. The upper body and legs should form a 90-degree angle. Hold for 3 to 5 breaths. Straighten up with the inhalation.
Business Yoga: Virabhadrasana 1 – Warrior 1
Sometimes you’re just tired and lack energy. In such cases, the warrior positions help. On the one hand, they strengthen the legs, shoulders and arms but also promote concentration and give back energy. After that, concentrating is no longer a problem. Just do this exercise next to your desk or outdoors. You only need a little space for this.
Here’s How It Works:
- Take a big step backwards with your right leg. Bend your right foot 45 degrees. The outer edge should be firmly bonded to the mat. The left foot is placed forward. The right leg is straightened, and the knee is pulled slightly inwards.
- Bend your left leg until it is at a 90-degree angle. The knee must not protrude beyond the foot. The thigh should be parallel to the floor. If it is not at the beginning, carefully sink further with each exhalation.
- From this position, stretch your arms, palms together, and shoulders drop away from your ears. Gaze between the clasped hands and hold the position for 3 to 5 breaths. After the last breath, release the place and switch sides.
- 3-5 repetitions – as many times a day as you like
Also Read: How Little Joys De-Stress Everyday Life
