Top 15 easy office yoga poses

Do not give excuses for not working with the “no time” and “busy at work” liners. Now you can workout while you are in the office as well. Simply, you can take a break by indulging in various exotic yet simple yoga movements. Along with being a terrific stress buster, which will help improve their levels of flexibility, release muscle tension, and even burn some fat and tone down. Here are 15 yoga postures easy office that are collected by Vkool.com from reliable sources. Practicing these yoga postures office and feel rejuvenated, fresh, and restocked well.

15 Easy Office yoga postures should follow

1. Tadasana – Mountain Pose

office yoga poses - tadasana – mountain pose

Yoga offers a lot of positions that can help heal your body and inhibit many of the pains … Click to Tweet This is one of the best yoga poses for office to do. Stretch your back while walking away from the stress with this position. An energy boost asana, improves blood circulation and also eliminates the aches and pains experienced throughout the body.

How to:

  1. stand First, at the foot of the floor that kept together accompanying the spine and head up .
  2. Then let your hands rest alongside the body, palms resting on your thighs.
  3. Taking a deep breath, take your hands above the head and join the palm of Namaste.
  4. stretch as much as possible, balancing himself on his toes. If you are a beginner, then let your feet rest flat on the mat.
  5. Lift your eyes to look at your fingertips.
  6. Hold this position for a count of ten to fifteen.
  7. Taking a deep breath, relax and slowly return to the starting position.

Further information: 17 Good Coping Tips Revealed Policy Office

2. Uttanasana – standing forward bend

office yoga poses - uttanasana – standing forward bend

Looking for the best yoga pose office, do not pass this year. Give up the seat and hamstrings, arms and back a good stretch with simple to learn along with doing asana. This asana also ensure that lower back muscles get a good stretch, which inhibits pain. It also gives the digestive system a great massage also improves circulation levels as well.

These are detailed guides to do this exercise:

  1. Stand erect, hands on both sides of the body, palm facing your thighs.
  2. Taking a deep breath, lifting hands up.
  3. gradually exhale, lean forward, allowing the torso and hands in order to move in a synchronized manner until it touches the ground.
  4. The best head is bent in such a way that the gaze is fixed on the floor.
  5. Then exhale a little more with each curve is therefore possible to bend as much as possible. The great position will be where you can experience a stretch in the hamstrings.
  6. Hold for a count of fifteen.
  7. Taking a deep breath, lift your torso and rest your hands on both sides of your body.

3. Seated spinal twist

office yoga poses - seated spinal twist

Give the backbone of a great twist and the next version of its tension within this curled with sitting rotation. Pose is a good detoxifier for these organs located deep within. In addition, the flexibility of the spine is improved, strengthens and stretches. This, in turn, helps maintain low back pain away.

Instructions:

  1. The first step is to remove your shoes and stay in the saddle accompanying soles of the feet flat on the floor.
  2. Spread your knees until they are as wide as your hips.
  3. keep your spine erect.
  4. Then, based on the palm of the left hand on the outside of the right knee.
  5. Thereafter, bend your right hand on his elbows and let stand in the back, perpendicular to the back, palms outward.
  6. Now, taking a slow, deep breath, turn gently to the right and look over his shoulder.
  7. Hold for a count of eight to twelve.
  8. Exhale slowly relax and return to starting position.
  9. do the same with the other side.

Further information: 23 Health Benefits of Exercise and Physical Activity for adults

4. Paschimottanasana

office yoga poses - paschimottanasana

This yoga pose office could actually help in the release of stress off your back. It tones the spine and digestive system along with the circulation gives a boost.

Directions:

  1. Remove shoes and stay in the saddle accompanying soles of the feet flat on the floor.
  2. Spread your knees until they are slightly wider than your hips.
  3. keep your spine erect.
  4. Allow palms to rest on the thighs.
  5. Now, taking a deep breath, lifting hands up.
  6. Then exhale, and now leans forward from the hip, spine while still erect.
  7. At the same time, holding hands so you can also touch your ankles.
  8. exhale slowly when tilted forward so you can bend a little beyond the permissible limits.
  9. Hold for a count of ten.
  10. The slow inhalation, returns to the starting position and then relax.

5. marjariasana – Cat Pose

office yoga poses - marjariasana – cat pose

These are detailed guides to do this exercise:

  1. kneel on the floor, with your knees under your hips and your palms under your shoulders. Keep your head straight.
  2. Now, taking a deep breath, lift the chin while the head is pushed back slightly. The best belly button is pushed down while the coccyx rises.
  3. Keep your buttocks tight, so you may experience a tingling.
  4. The deep breath, and hold this position for a count of around fifteen years.
  5. completely exhale, bring your chin to your chest while relaxing the buttocks and arch her back to the optimum extent possible.
  6. Hold this position for a count about fifteen years and then gradually back to the starting position.

There are many yoga poses office presented in this article, read on!

6. uttanpadasana – increased leg Pose

office yoga poses - uttanpadasana – leg raise pose

Overall, this is also one of the best yoga poses office . You can give your lower abs a good workout, easy to sit in the same chair.

How to:

  1. sit in your chair, feet resting on the floor, palms resting on your thighs.
  2. Keep the spine and head erect.
  3. Now, taking a deep breath, lift your right leg, stretching out his knees.
  4. Then flex your foot inward.
  5. Meta abdomen and keep in this position, breathing normally, about a count of fifteen.
  6. exhale, relax slowly.
  7. Then repeat the same with the right leg.
  8. Thereafter, raise both legs together, stretching out his knees.
  9. Now, bend both feet inward, while the abdomen is tucked in.
  10. Then, breathe deeply and hold this position for a count of approximately 20
  11. Slowly release and relax.

This makes 1 repeat. Do ten such repetitions at startup, improved this count over time.

Further information: 15 inner thigh workouts at home for men and women

7. Gomukhasana or sitting in front of the Pose cow

office yoga poses - gomukhasana or seated cow face pose

Checking best yoga poses office, should not miss this pose.

How to:

  1. First, sit in the chair with the erect spine along with remain tight, heels legs and a finger big toe contact.
  2. Next let your hands rest on the thighs.
  3. Then bend the left arm behind you on the elbows, so that it rests on the back with fingers pointing to the ceiling.
  4. Taking a deep breath, raise your right hand and then bring it closer to the right ear.
  5. fold in the elbow so that the fingers of the right hand contact with the fingers of his left hand.
  6. Hold upright and then try to intertwine the fingers, or at least much better had to be in contact column.
  7. look forward.
  8. After that, breathing normally hold this position for approximately one count of ten to fifteen.
  9. exhale, release the arms and put his hand, palm facing your thighs.
  10. Shake arms out, and now repeat to the opposite side.

Further information: The workbook body weight

8. Utthita Trikonasana: Triangle Pose

office yoga poses - utthita trikonasana - triangle pose

Simply open the chest, shoulders and hips while their side a good stretch in the office yoga exercise. It also facilitates back pain. You may either single seat and enjoy this or leaving the seat and do it. This foot one is also a good stretch of the hamstrings and hips too. her inner thighs as well as English opens.

How to:

  1. Stand erect, with your palms facing thighs, hands resting next to the body.
  2. stretch the right leg out and then turn eight feet so that it is perpendicular to the legs.
  3. Taking a deep breath and participation of the thighs, lift her left hand over her head while the right hand touches the right foot.
  4. Set eyes on the fingers of his left hand.
  5. Deep breathing and maintaining posture for about a count of 15.
  6. Now, taking a deep breath, relax, lift the body and return to being an initial pose.
  7. Then repeat the same with your other hand.
  8. sure to keep the upright throughout this process column.

Variation: Sitting Triangle.

  1. First, stand upright on the edge of his chair as palms facing thighs, hands resting on your thighs.
  2. hand stretching out on the shoulder level.
  3. Taking a deep breath and the next exhalation, bend to the right, while the right hand is reduced with fingers touching the ground.
  4. His left hand better go up, fingers pointing toward the ceiling.
  5. Hook the abdomen and stare at your fingertips of his left hand.
  6. Hold for a count of approximately fifteen years.
  7. inhalation, up, then relax in its initial position.
  8. Thereafter, repeat with your other hand.

9. rotations neck

office yoga poses - neck rotations

Overall, this exercise will ensure that the neck muscles they are strong and flexible. It also helps to prevent stiffness in the neck, that most computer professionals have to experience because of endless hours of stay in front of your PC.

How to:

  1. First, you sit up in his chair, legs stretched out, with his hands on his waist.
  2. Keep your chest lifted.
  3. Taking a deep breath and next exhalation, bend the neck down as much as possible so that the chin is touching the breast.
  4. Inhaling, tilt the neck to the right until you feel a stretch.
  5. Gradually, while breathing deeply, move the neck to the right, extending as much as possible
  6. Complete this rotation as the necks returns to the initial position.
  7. This makes 1 repeat. Do ten those moments on one side.
  8. Repeat the same counterclockwise by ten times.

Further information: The neck strengthening workouts at home with and without weights

10. Kapotasana – Pigeon Pose

office yoga poses - kapotasana – pigeon pose

This is also one of the easiest yoga poses office. A chest and groin opener, the pose is effective for later as well.

Instructions:

  1. Stand up from the seat and stand.
  2. Then raise your right knee and right shin to align more on your desktop by a line parallel to this desk edge.
  3. Taking a deep breath, and then gradually exhale, bend forward along the right leg, from the waist.
  4. Hold for a count of 15. approximately
  5. The deep, slow inhalation, return to the starting position and then relax.
  6. Now repeat with the other leg.
  7. This makes 1 repeat.
  8. do ten such repetitions.

11. Stretches wrist

office yoga poses - wrist stretches

Stretches better ideally be done before starting their day work and after every hour, especially if your work requires the continuous use of the wrist. This is good to stretch your wrists to relieve pain.

How to:

  1. First, sit in a chair with your feet flat on the floor.
  2. stretch the left arm forward with palm facing the ceiling.
  3. gently flex the fingers back at you, the more support them with the right hand for nearly a score of 10.
  4. You better feel the stretch and absence of pain.
  5. Release slowly and let it return to normal position.
  6. Repeat about 15 to 20 times.
  7. Then repeat the same with the right hand.
  8. Now stretch both hands to his forehead, palms facing the ceiling.
  9. Incline fingers back towards you.
  10. Keep them well for about a count of fifteen to twenty.
  11. Relax and return to the starting position.
  12. Repeat about 20 to 30 times.

rotations shoulder 12.

office yoga poses - shoulder rotations

This is also one of the poses yoga simpler office.

How to:

  1. Stand on the ground, flat feet, palms facing the body, hands on either side of your body .
  2. Keep the spine and head erect.
  3. Then, stretch your hands at shoulder level.
  4. Bend hands in elbows so that the tips of the fingers resting on the respective shoulders.
  5. Now inhale, lift your shoulders until the ear level.
  6. Exhale, the gradual implementation of the shoulders to the left, dropping away from your ears.
  7. This makes 1 repeat. Do 10 of those times.
  8. do the same clockwise.
  9. This makes a game. Make 2 such sets.

Further information: 30 best exercises for the treatment of shoulder pain relief

13. Utkata Konasana

office yoga poses - utkata konasana

not surprisingly, this is also considered as one of the best yoga poses office. This asana also improves the muscles of the inner thighs, arms, shoulders and upper back also.

How to:

  1. First, the upright position supported attachments feet flat on the floor, spine erect.
  2. Slowly spread your legs a little more than the width of the hips.
  3. Then turn your feet outward at an angle of forty-five degrees with leg so looking away from the body.
  4. Taking a deep breath, bend your knees to create a ninety degree angle with the floor.
  5. Slowly push the hips down until parallel to the knees.
  6. Hold spine erect.
  7. Raise your arms to shoulder height.
  8. Bend hands in elbows so that the fingertips look at your roof.
  9. Keep fingers extended.
  10. Taking one deep breath gradual, cosmetic surgery in the nucleus.
  11. Pull the tailbone toward the floor.
  12. breathing normally and hold this position for a count of approximately fifteen to twenty.
  13. exhaling slowly, relax your hands down, raise himself from this squat and return to the starting position.
  14. This makes 1 repeat.
  15. Make fifteen such repetitions without pause.

14. Ardha Sukhasana or medium easy pose

office yoga poses - ardha sukhasana or half easy pose

This is also one of the simple yoga poses office.

How to:

  1. First, sit in his chair, spine erect, his back against the chair
  2. Keep legs straight and feet flat on the floor.
  3. Bend the right knee and then shoves the right foot under the left thigh.
  4. let your hands rest on your thighs.
  5. Then close your eyes and hold this position for a count of approximately 20
  6. Slowly relax and release the right leg.
  7. Repeat the same with the left leg also.

15. Balasana – Child Pose

office yoga poses - balasana – child pose

This is also one of the best yoga poses office.

How to:

  1. First, sit in the chair, legs straight, heels in close contact, soles of the feet flat on soil.
  2. Let your hands rest on both sides of your body.
  3. keep your spine erect.
  4. Taking a deep breath, raise his hands above his head.
  5. Letting out a deep, slow breathing, place folded arms on the table and cross. Palm of his right hand had a better break on the inside of his left elbow and vice versa.
  6. Place the forehead above his arms, close your eyes, and now rest as long as possible.

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for more information related to yoga and useful exercises in our section Home Fitness . After studying writing 15 easy yoga postures office, I hope this article will help you learn some easy and effective exercises to do at your office. If you have any questions or comments, please leave them then I will respond as soon as possible. Do you know any other office yoga poses? Share with us right then.

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