How to Perform Office Yoga

Pain is a common complain for those of us who spend our working at a desk, especially if we spend hours in front of a computer. Some simple yoga techniques can improve posture, bring energy to the body and relieve shoulder, back and neck pain.

Difficulty: Moderate

Instructions

Deep Breathing

1. Raise your chest up. Inhale as you pull your shoulders back and exhale as your bring them back to their normal position. Do this about 10 to 12 times.

2. Take at least four or five deep breaths to balance your breathing and clear your mind. Close your eyes and imagine your breath passing through your mind. This will help you relax your muscles.

3. Lock your hands behind your back. Hold this position for at least 25 seconds, or longer if the stretch feels good.

4. Place your hands together in front of your chest in a prayer position and take four deep breaths, making sure that you are expanding your diaphragm fully. Exhale slowly and then rest for a few seconds.

Office Sun Salutation

5. Begin with your hands in prayer position in front of your chest. Exhale until the air is out of your lungs.

6. Inhale, look up, and stretch your arms up with your hands still in prayer position.

7. Lower your hands to your thighs and exhale while bending forward with your spine rounded. Inhale and remain bent slightly forward as your raise your chin and chest up.

8. Inhale and exhale slowly, and repeat the sun salutation. Practice until you can make the motion smooth and continuous.

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