Workplace wellness has significantly caught on in recent years and yoga, being a calming, flexible and low-intensity workout, has evolved as one of the favorite activities among office-goers. A 10-minute yoga routine can be easily integrated into the daily schedule of an office worker, bringing together physical health benefits and mental relief from stress – creating the ideal balance for a productive workday.
The following is a perfect compilation of yoga poses which require just 10 minutes, an office chair, and the resolve to create a healthier workspace for yourself.
- Chair Cat-Cow Stretch
The chair cat-cow stretch relieves tension in the back and shoulders, usually caused by prolonged sitting.
Method: Sit on your chair with feet flat on the floor and hands on your knees. As you inhale, arch your back and look up toward the ceiling (cow). As you exhale, round your back and drop your head forward (cat). Repeat for five breaths.
- High Altar Pose
The High Altar Pose revitalizes the lungs, stretches shoulder blades and the upper body, improving posture and relieving stress.
Method: Inhale and lift your arms overhead. Clasp your hands together and invert palms upward. Lean to your left for three deep breaths and then to your right for another three deep breaths. Repeat this process.
- Chair Raised Hands Pose
This pose helps to improve posture, focus, and balance, stretches the shoulders and lung area, and helps in the functioning of the digestive system.
Method: Sitting at the edge of your chair, lengthen your spine and stretch both hands towards the ceiling. Look at your fingers while holding for a few breaths.
- Chair Forward Bend
The Chair Forward Bend relieves headaches and tired eyes, good for those spending all day looking at a computer screen.
Method: Sit straight. With a deep exhale, bend forward and down towards your feet. Rest your head on your knees and let your arms hang loose to be relaxed and heavy. Hold for five to eight breaths.
- Chair Spinal Twist
A chair spinal twist aids digestion and alleviates back pain.
Method: Sit sideways on your chair. Hold onto the back of the chair and twist your torso towards it. Hold for 5-10 breaths, then reposition to the other side and repeat.
- Chair Pigeon
Chair Pigeon helps increase flexibility in tight hips.
Method: Sit on the edge of your chair. Rest your left ankle on top of your right knee, keeping your knee in line with your ankle as much as possible. Hold for three to five breaths.
- Chair Eagle Pose
The Chair Eagle Pose enhances concentration, strengthens legs, and stretches the shoulders and upper back.
Method: Cross your right thigh over your left thigh. If you can, hook your right foot around either your left calf or ankle. Wrap your left arm around your right arm. Hold for three to five breaths.
- Chair Warrior II
Chair Warrior II strengthens your legs and core while opening your chest and shoulders.
Method: Stand beside your chair with your chair on the right. Hold the back of the chair. Keep your feet planted wide apart and rotate your right foot out. Bend your right knee, and stretch out your left arm and look towards it.
- Chair Extended Side Angle
This pose stretches the sides of the waist, opens the lungs, and is therapeutic for constipation.
Method: From the Chair Warrior II, rest your right forearm on your right thigh. Lift your left arm overhead and stretch it towards the right.
- Utkatasana Or Chair Pose
Finally, the Utkatasana or Chair Pose strengthens hips, thighs, calves, and the back.
Method: Push your chair away and stand tall with your feet hip-distance apart. Bend your knees as if sitting in a chair. Reach your arms up towards the sky. Hold for several breaths.
A quick 10-minute break to perform these chair yoga exercises at work can considerably improve physical health, increase productivity, and combat stress for office workers. When the simple act of sitting down can transform into an opportunity for a revitalizing yoga break, workdays are sure to become more energetic and enjoyable.
