Office Yoga: Top 5 Yoga Positions for beginners

And we thought we were full. Thanks to Shane Adams for this great capture. He is ishane over Flickr.

You may be taking a look at this article because you may be experiencing one of the following common office injuries: Muscle strain, Bursitis, Carpal Tunnel syndrome or Tendinitis. If you haven’t experienced any of those then good for you and I hope you don’t experience them at any point in your working life. I wish you well but our work just seems to take so much from our body that it will somehow give in sooner than later. We want to avoid this and perform better in our daily jobs right? How?
A great way is by doing basic yoga positions/stretches in the office.
I’m not talking about bringing your yoga mats and yoga clothes. What I suggest is for you to do some of the simple yet very effective yoga positions and stretches for beginners in your office seat. As long as you have some space and the cooperation of your co-workers then you’ll be able to do it (just to make sure that you won’t be disturbing them). Another thing, before doing this is to be careful that your chair doesn’t roll too much while doing these yoga stretches as we don’t want any injuries while doing these basic stretches. Here are my top 5 favorite office yoga stretches:

1. Wrist Stretch

Lift one arm to make it parallel to the ground and have your other hand hold the fingers of the stretched arm. Slowly bend your wrist down until you feel a stretch. Hold for 4 to 6 seconds and relax. Now, change the position of your hand so that your fingers point upward. Do the same to the other hand. Do this for three sets for each hand.

Wrist stretch step 1 - raise one arm parallel to the floor.

Wrist stretch step 2 - bend your hand pointing to the direction of the floor.

Wrist stretch step 3 - now, bend your hand pointing upward.

2. Shoulder Shrugs

Put your hands at the side of your waist and breathe naturally through your nose while clearing your mind of anything. As you inhale, lift your shoulders to your ears then exhale as you completely lower your shoulders. Do this 7-10 times and you may do shoulder rolls (forward and backward) after.

Shoulder shrugs step 1 - relax your shoulders in an upright, relaxed natural position.

Shoulder shrugs step 2 - raise your shoulders to your ears, then repeat step 1.

3. Neck Side Bends

While sitting or standing, move your head towards your right shoulder. Try to let your ear touch your shoulder as you do this. Keep your shoulders down and steady. Hold for 3-4 seconds and do this on to the other side as well. Three sets each will do.

Neck side bends step 1 - relax your shoulders in an upright position.

Neck side bends step 2 - move your head towards your right shoulder.

Neck side bends step 2 - now, move your head towards your left shoulder. Go back to step 1 and repeat.

4. Ankle Stretch

While seated, place your right knee on top of your left knee as if doing a crossed leg sit. Now, move your ankles in a clockwise motion for 8-10 seconds and reverse after. Do this for three sets and do it to the other ankle.

Ankle stretch 1 - sit in a cross leg position.

Ankle stretch 2 - rotate your foot in a clockwise motion.

Ankle stretch 3 - now, rotate your foot in a counter-clockwise motion. Then repeat for your opposite leg.

5. Spine Stretch

Sit at the edge of the seat - in a comfortable position - and relax your arms at your side while taking deep breaths. Slowly place your chin to your chest and bend forward, one vertebra at a time to make a concave posture. Try to put your head between your legs and try to touch the floor while breathing slowly. Be sure that you are comfortable doing this. Get up slowly so as not to feel dizzy and relax and take deep breaths. Hold each position for 8 seconds and repeat 3-5 times.

Spine stretch step 1 - sit on the edge of a seat in an upright, relaxed position.

Spine stretch step 2 - place your chin to your chest.

Spine stretch step 3 - bend forward, one vertebra at a time to make a concave posture.

Spine stretch step 4 - Try to put your head between your legs and try to touch the floor while breathing slowly. Get up slowly as well and repeat steps 1.

If you do feel any pain doing these exercises, please STOP immediately and consult your office nurse/health care provider.
This should help release tension in your whole body as we tackle the neck, shoulders, spine (back), ankles (legs) and arms. Hopefully, with these Yoga Positions for beginners - of which all are very doable in today’s modern offices - you’ll feel better and rejuvenated to be your best at work right now. If ever you feel tired just remember to breathe in and out. You’re doing great!