Yoga At Office

Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause headaches, as well as back, neck and shoulder pain. If left unattended, it could also impact your ability to function effectively at work and your overall quality of life. Simple techniques such as Office Yoga may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility.

• Released tension
• Increased flexibility
• Stronger muscles
• It is energizing
• Improved balance
• Improved immunity
• Decreased pain
• Decreased resting heart rate
• Improved concentration and memory
• It allows you to focus internally
• It is noncompetitive and process oriented
• Decreased stress, anxiety, and depression
• It requires minimal effort and is very relaxing
• Slow dynamic and static movements reduce risk of injury

• Breathing is very important in the practice of Yoga. When doing the exercises you want to take deep, slow breaths in and out.
• Exercises should be done slowly and with control.
• To gain the full benefit it is important that you focus and be in total control of your self; your mind, body, and spirit.
• Take a few moments to just sit quietly before you start to gain concentration and focus.
• Be aware of your posture, your upper body should be straight and tall, yet relaxed.
• Yoga takes time to learn, you may need to do a few sessions before you become accustomed to the movements.
• Have fun and enjoy your time to relax and de-stress

• Office Yoga for the Shoulders:
  • Shoulder Circling – Warm Up
  • Shoulder Blade Squeeze
  • Arm Rotation
  • Shoulder Lifting and Squeezing


• Office Yoga for the Shoulder Blades:



• Office Yoga for the Upper Back:
  
  • Chest Expansion Exercise
  • Upper Back Tension Relievers


• Office Yoga for the Neck:
• Head Turning
• Neck Stretching
• Forward lowering
• Sideways lowering
• Diagonal lowering

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