How to Do Yoga Exercises at Work

Yoga is a great way to improve flexibility and reduce stress. Sitting at a desk all day at work can definitely have negative effects on your body; some gentle stretching and yoga exercises will help counter those effects.

Instructions

Difficulty: Moderate

1. Schedule a couple of five minute breaks throughout the day to practice your yoga exercises. Turn down the ringer volume on your phone, close the door to your office and tell coworkers that you need a few minutes to yourself. It's important that you're able to relax and block out any disturbances to reap the full effects of yoga.
2. Sit in your chair with both feet flat on the floor. Your head should be in line with your spine. You need to sit up tall and straight, while also keeping your muscles relaxed.
3. Close your eyes and focus on your breathing before you begin. Inhale and exhale slowly as you concentrate on relaxing your body. Imagine there's a balloon inside your stomach that is inflating and deflating with each breath you take. Pretend that your stress, anger and frustration is leaving your body as you exhale.
4. Twist from side to side and you sit your chair, moving slowly and feeling the stretch in your back.
5. Stretch your neck by tucking your chin down and pressing it toward your chest as you inhale. As you exhale, tilt your head in the other direction so that you're facing the ceiling.
6. Consider modifying other yoga exercises you're familiar with in order to perform them at work. Exercises that involve your arms and shoulders work well.
7. Talk to your human resources representative and find out if any yoga classes are offered at your place of business. Many offices provide fitness rooms and exercise classes for employees; take advantage of a structured yoga class if it's offered.