3 Yoga Routines for People with an Office Job

Has the idea of doing yoga in your own workplace ever crossed your mind? With just a few minutes of relaxation, you'll enjoy more focus and vitality to fulfill your obligations.
3 Yoga Routines for People with an Office Job

Last update: 29 July, 2019

Doing yoga helps to clear your mind, release stress and loosen your muscles. All of this means that yoga is an ideal alternative for people with office jobs. Therefore, we want to share some different yoga routines with you. They’re so easy to perform throughout your workday!

Working in an office means that you’ll be sitting down for several hours each day. Sometimes you’ll also have to endure high levels of stress. The mere fact you spend a lot of time in the same enclosed space can exhaust you mentally. For these reasons, yoga is a perfect ally to liberate your thoughts and take a breath.

Office yoga routines

People usually practice yoga in open spaces, especially where there’s lots of plants and silence. However, there are some poses you can easily do in spaces that aren’t as large, such as an office.

There are a lot of things that can fill your head with stress; things such as your job, your colleagues, the sound of the city and the bustle of the office. At the same time, long periods of physical inactivity can promote lethargy and cause your joints to harden. In this instance, doing different yoga routines may be exactly what you need to improve your mood and have peace of mind for the day.

1. Yoga routines with an office chair

Some offices are very small cubicles, and they don’t allow you to stand up and move without stumbling. If this is your case, this yoga routine is the perfect option to suit your needs, since you can do it calmly whilst sitting on your desk chair:

  • Crescent moon: sitting on your chair, raise your hands and put your palms together above your head, as shown in the main image of this article. Lean towards your right side and take three deep breaths. Then, return to the center and repeat the steps with your left side.
  • Eagle pose: sit with your back straight, stretch your arms in front of you and flex your elbows until your forearms are at a 90-degree angle. Then, cross one arm over the other and put your palms together. Hold this posture for five breaths.
Woman doing the eagle pose
Image: ciudadyoga.com
  • Column twist: start by sitting sideways on your chair and turn your torso, trying to grab the back of the chair with both hands. Stay in that position for three breaths and repeat on the other side.
Woman doing different yoga routines used a desk chair
Image: puntodeyoga.com

2. Desk yoga routine

Since you must do your yoga routines inside the office, you can use elements around you as an advantage and not an obstacle. This routine includes some standing poses and other postures using your desk:

  • Staff pose: stand two steps away from your desk, place your hands on the surface and lean forward while keeping your back straight. Hold that position for a few seconds and then return to the starting pose; repeat the movement four times.
  • Upward facing dog pose: standing with your hands on the edge of the desk, stretch your arms and use them as a support point while you push your head backward and arch your back. Hold the position for five deep breaths.
Woman doing the upward facing dog pose
  • Child’s pose: sitting on your chair, cross your arms over the desk and lean your head softly on top of your arms while looking down. Count to ten while you inhale and exhale.
A group of people doing a yoga routine

3. Standing yoga routine

This routine will help to activate your body and clear your mind. It includes several standing poses, but you don’t need a lot of space to do it. Any corner in your office where you can stand up and stretch your arms is enough space to perform the movements:

  • Downward dog: stand with your feet apart and extend your arms behind you, intertwining your hands. Now, lean forward and push your arms in front of you as far as you can. Hold this pose for six breaths.
Woman doing the downward dog pose
  • Chair pose: standing with your back straight, bend your legs until they’re at a 90-degree angle, similar to a squat position. Extend your arms forward or up, then hold the position for three deep breaths and repeat the whole process twice to activate your muscles.
Woman doing the chair pose
  • Warrior I pose: stand with your feet apart and extend your arms upwards, making sure your palms meet. Now, step forward and flex one leg, leaving your back leg stretched out. Take three deep breaths and then switch legs.
Woman doing the Warrior I pose
Image: Widemat.com

Taking a few moments to do a couple of yoga routines at work is a highly beneficial habit for your body, and on top of that, it also holds benefits for your workday. Don’t wait any longer and try out these yoga routines!

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All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Cheema, B. S., Houridis, A., Busch, L., Raschke-Cheema, V., Melville, G. W., Marshall, P. W., … Colagiuri, B. (2013). Effect of an office worksite-based yoga program on heart rate variability: Outcomes of a randomized controlled trial. BMC Complementary and Alternative Medicine13. https://doi.org/10.1186/1472-6882-13-82
  • Smith, C., Hancock, H., Blake-Mortimer, J., & Eckert, K. (2007). A randomised comparative trial of yoga and relaxation to reduce stress and anxiety. Complementary Therapies in Medicine15(2), 77–83. https://doi.org/10.1016/j.ctim.2006.05.001

The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.