International Yoga Day: 6 Super-Quick and Easy Office Yoga Postures for Working Professionals

Office Yoga Postures – Over the past few years, it has been observed that a disruptive lifestyle is widespread among adults. According to a resource, 60% of these factors affect an individual’s health and quality of life. It could be due to various factors. Not indulging in physical activities is one of the crucial factors among them. And you know what, not doing regular exercise can result in severe health issues, high-stress levels, less focus, and laziness.

After the research, we found that the new generation feels unable to indulge in physical activities, which might be due to the lack of time and work-life balance. Even after a lot of effort, we cannot deny that not everyone can spend their time and sweat in gyms or any workout session.

How about telling them super quick exercises they could practice in no time? Well, these simple and quick exercises are often known as office yoga postures, and you can practice these postures from your desk in no time.

On this International Yoga Day, we are ready to share the best 6 super-quick yet beneficial office yoga poses for working professionals. Read further to learn more about the topic.

#Before moving on to quick office yoga postures, don’t skip the six golden tips to practice yoga efficiently.

Golden tips to keep in mind before practicing yoga

Although performing yoga is good for your health, not doing it correctly can also harm you. So, before practicing yoga, it is essential to take some critical measures. The golden tips that need to consider before performing office yoga postures are as follows:

• Breath is a crucial aspect of yoga. So, whenever you practice yoga, make sure to breathe correctly.
• Never perform yoga in case of injuries or health issues.
• Stay hydrated before practicing yoga.
• Avoid distractions.
• Allow yourself some time to relax.
• Do not leave any yoga posture in between. Just try to finish it once, then rest for some time.
• Seek out yoga teacher help if you are a beginner in yoga.

Start with a breathing exercise.

Before performing yoga, the first thing to consider is to start with a breathing exercise. Sit comfortably on your chair, spine straight, hands resting on sides, and eyes closed. Take 4-5 deep inhalation and exhalation. It will help you perform yoga postures effectively and relax your body. Connect with us to book personalized yoga sessions.

6 Quick yet Effective Office Yoga Postures for Working Professionals

360-degree neck rotation

Ever felt a little tired with mild pain in the neck? You indeed experienced it on some or other day. Do this 360-degree neck rotation pose to get relief from it.

To do this:

• Sit comfortably, spine erect, and place your hands on the armrest.
• Now, take a deep breath or inhale and look upward.
• Hold for 5 seconds and come back in the center.
• Repeat the same process in the downward direction.
• Once you return to the center, tilt your face on the right side and start rotating your neck 360 degrees.
• Perform five rounds each, clockwise and anti-clockwise, and then release. Perform this exercise at a normal pace.

This office yoga posture will rejuvenate you and help relieve neck pain.

Fist circles

Did you notice that your fingers and hands get tired after working on screens for 2 hours? Well, it happens with almost all the working professionals. To get your energy back, follow our next office yoga posture from the list.

The fist circles are one of the easy yet beneficial office yoga postures. To perform this:

• Sit comfortably and make your spine straight and your hands relaxed on the armrest.
• Bring your hands to the front of your chest and make a fist.
• Now, rotate your hands ten times clockwise and anti-clockwise direction.

This posture helps relax your hands and fingers.

Shoulder rolls/ Elbow circles

The next quick office yoga posture on the list is shoulder rolls. To do shoulder rolls:

• Sit comfortably on the chair, spine erect and hands relaxing.
• Bring your hands horizontally to shoulder level and hold your shoulders lightly with your palms.
• Now, rotate your hands ten times slowly in the clockwise and anti-clockwise directions.

It is an effective exercise to get relief from shoulder pain and laziness.

Ankle circles

When it comes to quick office yoga postures for ankles, what could be better than ankle circles. Many times, do you also feel numbness in the ankles? It could be due to sitting continuously for long hours.

To do ankle circles:

• Sit comfortably on a chair with hands relaxed on the armrest.
• Take a deep breath and rotate your ankles in a circular motion.
• Do ten rounds each in the clockwise and anti-clockwise direction and with proper breath.

It will help you relax your ankles and remove the stiffness from sitting for long hours.

Backward back twist

Feeling clumsy or mild pain in the back is a common issue every individual faces. It not only makes you tired but reflects your mood too. So, another super quick and effective office yoga exercise to help you relieve back issues is a backward back twist.

To do backward back twists:

• Sit comfortably on a chair with your spine erect and in a relaxed posture.
• Take a deep breath in and out for once.
• Place your left hand on your right thigh & right hand on the armrest and look back at 180 degrees or as much as possible.
• Hold there for 10 seconds.
• Try this on the other side as well.

Repeat this posture thrice for 10 seconds each. This posture will help you with back pain and uplift your mood.

Seated crescent moon pose

Last but not least office yoga exercise on the list is the seated crescent moon pose. It is an effective yoga pose for improving core body strength, balance, and concentration.

To do the seated crescent moon pose:

• Sit comfortably on a chair with a complete body relaxed.
• Now, stretch your hands upward and lengthen your spine.
• After that, join your hands and take a deep breath.
• Slightly tilt your body in the right direction and hold for 10 seconds.
• After 10 seconds, return to the center and relax for 5 seconds with a breath.
• Do the same on the left side.

Repeat the same posture thrice for 10 seconds each in both directions for better results. This seated crescent moon pose is good for blood circulation and energizing the whole body.

Final words-

If you have reached here, it means you have read all the mentioned office yoga exercises for working professionals. Are you looking for some more? Wide-legged standing forward bend and seated figure four pose are the other two poses you can perform efficiently and quickly in your office. Now, it’s time to implement.

Inculcate these super easy and quick office yoga poses and improve your health even during work hours. Download the Epillo Health Mate app to learn more about yoga. Invest in your health and improve your well-being on this International Yoga Day with us.

Contact us now to learn more about the Health Mate app. Also, do not forget to share these 6 super quick and easy office yoga poses with your loved ones.

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