Yoga for Office Workers: Improve Your Health & Productivity
Staring at a computer screen for hours on end can have its consequences. The symptoms of being glued to your desk include eye strain, headaches, and back pain. Luckily yoga can help alleviate these symptoms as well as improve general health and productivity.
In this post, we will discuss how yoga is beneficial for office workers, the benefits it has on their bodies, and some poses that are perfect for those who spend all day sitting in front of a computer.
1. Is yoga good for office workers?
First things first, yoga is not just good for office workers. It can be beneficial to people from all walks of life with specific poses and exercises tailored to fit their needs.
For office workers, yoga can provide some relief for the muscular and skeletal aches that come from spending all day sitting in one place.
This repetitive motion can cause tension, pain, and even injury to muscles or bones over time if not properly cared for. Luckily yoga provides a safe way to stretch out these areas while also strengthening others which will help with posture and body awareness.
2. Benefits of yoga for office workers
As yoga for office workers is a fairly new concept, there hasn't been much research to back up its benefits. However, yoga has known mental and physical benefits that can help you be more productive at work:
Benefits of yoga for office workers include:
Improved strength and posture
Reduced stress levels
Increased mental focus
3. Best yoga poses for office workers
Here are some yoga poses that office workers can do to improve their health throughout the workday. These poses can all be done at work during a break or lunch hour to give the muscles some time to relax. Try them out and notice how your body feels!
Plank pose (increase stamina, strength and core stability)
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).
To do the yoga plank, start by getting on your hands and knees with your wrists directly below your shoulders. 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. Keep your feet together or apart depending on flexibility/comfort level.
Try to engage your core and hold this yoga pose for about 20 seconds. Rest if needed, then repeat a few times. If you're doing the yoga plank on knees instead of feet, increase time or reps as able/comfortable.
You can also add in some other yoga poses like a downward dog (more flexible) or a forearm plank (harder).
Warrior I & II (increases leg strength while also stretching out hips)
The Warrior I & II poses are a great way to increase leg strength while also stretching out your hips and lower back. These yoga poses can be done in different ways, depending on the level of flexibility you have.
Warrior I pose
To perform a warrior I pose first take a step forward with your right foot about four feet. Bend your knee into a lunge while keeping your left leg straight behind you and turning your left heel in at roughly 45 degrees. Raise your arms straight up over your head, keeping your shoulders down.
Gaze at your hands overhead by squeezing your shoulder blades together and lowering your chin. Hold the pose for a moment, then repeat on the other side.
Warrior II pose
To perform a warrior II, stand with your feet parallel and approximately three feet apart. Extend your arms out to the sides in a straight line. Relax your shoulders away from your ears.
Next, bring your left foot out to the side 90 degrees, then bend your knee into a lunge. Make sure your knee is above your ankle and pointing to the toes. Turn your head to the left and look over your fingertips. Repeat on the other side.
Triangle Pose (stretches out hips, thighs and legs)
The triangle pose is a yoga pose that is great for office workers. It will open the hips and stretch out your thighs, which are often tight from a long day at the office.
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. Turn your left foot out and face that direction. Raise your arms over your head in a "T" formation while taking a tiny bend in your left leg.
Straighten your left leg, then bend and reach your body over your left leg as far as you can. Turn your left palm so that it faces the ceiling and look out over your left arm.
As you reach your left hand to the mat, stretch out your left foot in front of it. Bring in your back leg if you feel off balance. Look towards your right arm, which should be extended over your head. Repeat on the other side.
Seated forward fold
The seated forward fold yoga pose is another yoga pose for office workers. This yoga pose will stretch out the base of your spine, which can become tight from sitting at a desk all day.
To perform this yoga pose, sit on the floor with both legs straight in front of you and spread wide apart (about four feet). Then reach forward and place your hands as far down the side of your legs as you can.
Reach with the fingertips forward and down to get a good yoga stretch in the lower back. Hold this yoga pose for 30 seconds or longer if it feels right, then slowly bring yourself out of this yoga position by bringing your arms up above your head.
Downward facing dog
Downward Dog is an essential pose in most styles of yoga. This iconic posture should strengthen your shoulders, core, and legs while stretching them deeply.
To do this yoga pose, spread your hands wide on the mat with your arms internally rotated. Your feet should be hip-width apart. Tuck your chin and engage your pelvic floor as you lift your hips and look at your toes through your legs. Straighten your legs and keep the heels of your shoes on the mat. Your body should resemble an upside-down “V”.
4. How do I do yoga while working?
There are a few ways you can incorporate yoga into your workday. One way is to simply take a few minutes during the day for yoga exercises, doing yoga stretches or yoga meditations wherever it's convenient.
Another option that may be more practical for office workers with limited time is to schedule short yoga sessions throughout your week—like lunchtime yoga breaks at 12pm and again later in the afternoon if this is available to you.
5. Tips for incorporating yoga into a busy work schedule
There are many different types of yoga, so find one that suits you best
Find time for at least 10 minutes of yoga every day - it can be as simple as doing sun salutations in the morning or evening before or after dinner
Check out YouTube channels such as Yoga with Adriene and Yoga With Tim to learn new poses and routines
Practice mindfulness by focusing on the breath during each pose and also when working throughout the day.
Be mindful about how you sit all day long - make sure your back is straight and your feet are flat on the floor while sitting up straight in your chair, use lumbar support if necessary.
If you’re looking for a way to stretch your muscles, relieve tension and pain, or just want something new to try out in the office break room or out at the park during lunchtime, yoga might be right up your alley! It can provide relief from aches that come with sitting too much and provide a great way to relieve stress.
6. Conclusion
For those who are interested in trying it out but don't know where to start, we have a great guide on beginner's yoga for men that covers everything you need to know.
Until next time,
Jonno
