Attempting to fit in an exercise regimen with your nine-to-five schedule can be tough. You wake up early, commute for however long to make it to work by 9 am, then you work for 8 hours until 5 pm.
If you want to exercise before work, you have to wake up really early, and trying to fit a work-out in after work means you cut back on time spent doing other things, possibly keeping you awake much longer than you would like.
Leading a first shift life can be stressful, so why not try some of these best yoga poses tailored for office workers to keep your mind calm and your body strong?
You only need a few minutes for each, so worrying about when to fit in your work-out is a thing of the past.
This is easily one of best yoga poses for office workers. When you get home from work, take a moment to breath in Corpse Pose or “Savasana”. Lay on your back, letting your arms fall to your sides with your legs slightly apart, feet pointing outwards. Close your eyes and envision yourself from above. Start at your toes becoming aware of each body part as you move up your body. Concentrate on keeping your breath smooth and deep. Stay in this pose for ten minutes without falling asleep.
Throughout your work day, if possible find a quiet space to practice Childs and Lotus pose. For Childs pose, sit on your knees then bend at the waist, bringing your head to your knees. Tuck your arms around towards your feet and concentrate on your breath. Holding this position for even 5 minutes will regulate your nervous system, greatly reducing your stress levels.
Lotus is a simple mediation pose that will help strengthen your posture and will also calm an anxious mind. Simply sit in a cross-legged position with your back straight and shoulders back, letting your hands fall gently to your sides. Concentrate on breathing deeply through your nose for 5 minutes.
Lower Back Pain
Sitting at a desk or even being on your feet all day can contribute greatly to lower back pain. Downward Facing Dog helps alleviate this pain while strengthening your spine and core to prevent further pain or injury. Another best yoga poses for office workers is when your start by standing tall with your shoulders back; bend forward; hinging at your hips to bring your hands to the ground in front of you. Step back with your right foot then bring your other foot back to meet in a plank position. Push back with your hips keeping your shoulders down until your body forms an inverted “V” shape. Hold while being aware of your breath.
Knees to Chest is a great pose for lower back and hip pain. Lie on your back and slowly bring each knee to your chest and hold. Gently rock your hips back and forth while keeping your tailbone on the floor
Typing away at your computer all day can wreak havoc on your posture, as can more physical work. When you wake up in the morning, or even as you are going about getting ready for your day, practice Mountain Pose. Stand with your feet hip width apart with your shoulders back, looking straight forward. Keep your core engaged. The more you practice this pose, the sooner it will become second nature to stand straight all the time; effectively lowering your risk of back injury.
Yoga can calm the mind and when done correctly over time can nearly eliminate many common injuries that occur in the work-place, such as carpal tunnel or herniated discs. These poses are simple to do and don’t take much time so try them out and see how you feel.
Author: Kyle Bell writes about meditation, finance & saving money at www.homeequityloan.net
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