5/25/2023 0 Comments Office yoga routine![]() This yoga pose will stretch out the base of your spine, which can become tight from sitting at a desk all day. The seated forward fold yoga pose is another yoga pose for office workers. Look towards your right arm, which should be extended over your head. Bring in your back leg if you feel off balance. Turn your left palm so that it faces the ceiling and look out over your left arm.Īs you reach your left hand to the mat, stretch out your left foot in front of it. Straighten your left leg, then bend and reach your body over your left leg as far as you can. Raise your arms over your head in a "T" formation while taking a tiny bend in your left leg. Turn your left foot out and face that direction. ![]() To perform the triangle pose, begin with your feet shoulder-width apart, then jump them out to a wide stance three to four feet away. It will open the hips and stretch out your thighs, which are often tight from a long day at the office. The triangle pose is a yoga pose that is great for office workers. ![]() Triangle Pose (stretches out hips, thighs and legs) Turn your head to the left and look over your fingertips. Make sure your knee is above your ankle and pointing to the toes. Next, bring your left foot out to the side 90 degrees, then bend your knee into a lunge. Relax your shoulders away from your ears. Extend your arms out to the sides in a straight line. To perform a warrior II, stand with your feet parallel and approximately three feet apart. Hold the pose for a moment, then repeat on the other side. Gaze at your hands overhead by squeezing your shoulder blades together and lowering your chin. Raise your arms straight up over your head, keeping your shoulders down. Bend your knee into a lunge while keeping your left leg straight behind you and turning your left heel in at roughly 45 degrees. To perform a warrior I pose first take a step forward with your right foot about four feet. These yoga poses can be done in different ways, depending on the level of flexibility you have. The Warrior I & II poses are a great way to increase leg strength while also stretching out your hips and lower back. Warrior I & II (increases leg strength while also stretching out hips) You can also add in some other yoga poses like a downward dog (more flexible) or a forearm plank (harder). If you're doing the yoga plank on knees instead of feet, increase time or reps as able/comfortable. Try to engage your core and hold this yoga pose for about 20 seconds. Keep your feet together or apart depending on flexibility/comfort level. You can either push up off the ground keeping your knees on the floor (easier), or lift your knees off the ground (more difficult)l. To do the yoga plank, start by getting on your hands and knees with your wrists directly below your shoulders. The plank pose is a yoga pose that is very good for office workers because it builds stamina and muscle strength (particularly in the core). Try them out and notice how your body feels! Plank pose (increase stamina, strength and core stability) These poses can all be done at work during a break or lunch hour to give the muscles some time to relax. Here are some yoga poses that office workers can do to improve their health throughout the workday.
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