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You are in office, the chair is uncomfortable and you no longer know how to get rid of back pain? Well you need a nice one yoga class! Ah, you do not have time? Don’t worry, we are here to reveal you 5 small yoga exercises that you can comfortably do even in the office! In this way you can get rid of all your tensions, relieving stress, improving posture and recovering energy!
Why you should do yoga exercises in the office
When we are seated at a desk, whether we write or use the computer, we tend to adopt unnatural postures and humps. This is normal, after a while we are seated we feel uncomfortable and then we make micro adjustments. The problem however is that these bad postural habits they affect our health going to overload muscles and joints. For this reason we feel always tired, sometimes even more than when we play sports!
All that follows is a domino effect.
Feeling tired affects our concentration which in turn is affected by work performance. At the end of the day, therefore, it can happen to feel dissatisfied for having “worked little” or “badly” thus creating an accumulation of stress. The stress with its release of cortisol, it has a decidedly harmful impact on both mental health and physical well-being.
So, it’s time to add these 5 yoga exercises within yours work routine At the office.
1. Plugged right nostril and slow breathing, the secret to getting rid of stress
With the thumb of your right hand go tthe right nostril of the nose appears. Once done, you start breathe slowly for a couple of minutes. It will seem stupid and banal, but in this way you will go to calm anxieties and tensions and then be able to continue the day more peacefully.
2. Left nostril plugged and slow breathing
Just like before but now with the hand left go and plug the corresponding nostril, and then take long and deep breaths. So you will go to counteract fatigue and you will immediately feel more charged!
3. Back straight and inhale while inflating the belly
Nobody maintains the right posture after hours of sitting, but you have to at least try. So now sit down at the desk and keep your back straight, leaning it firmly against the back of the chair. Subsequently place your hands on your abdomen, then inhale trying to inflate the belly with air as much as possible. The hands will serve you just to try to understand when you are inhaling and when you can still push yourself further. Once done, you’ll have to then exhale by pushing the navel area inwards. This type of breathing should be repeated 10 times in a row.
It will give you immediate relief, even giving you one feeling of well-being. You will repeat it several times, the better your posture will be.
4. Pain in the neck? Bend your torso forward while standing
If you need to instead relieve neck and back pain, this is the exercise for you. Hire one standing position with legs and feet together. Breathe in deeply and bend your torso forward until you reach your ankles. Bring your palms behind your ankles, as per hug them, the head it will have to be up to the knees. Once the position is reached, hold it and execute 5 deep breaths. Once finished, slowly stand up.
Thanks to this exercise you will have unrolled the back muscles that are now contracted due to a sedentary lifestyle.
5. Goodbye heavy legs
Keeping yourself seated, carry the right ankle on left thigh, resting it just above the knee. Breathe in deeply stretching the back, thus trying to lengthen the spine. Now exhale bending forward towards the right knee, remember to keep your back straight in the process. Run 5 breaths like this and then switch legs.
