Most of us know what it's like to feel stressed at work. When stress hits, people cope – or not – in different ways. Reaching for a cookie or four. A glass of wine before you’ve even got your work shoes off. Being stressed at work can lead to problems sleeping and an inability to concentrate or focus, both of which compound the original issue.

More and more workers are discovering that Office Yoga is the key to reducing stress and keeping it at bay. If the concept of Office Yoga is new to you, but being stressed at work is all too familiar, then read on - you need this!

Office Yoga – No Equipment Required!

The great thing about Office Yoga? It’s easy, adaptable, effective and you can start doing it right now – no special equipment required!

Office Yoga can increase your energy levels, help you stay focused on important tasks, reduce tension and help you manage your stress at work.

Here’s a routine to get you started:

1. Breathe Through Being Stressed at Work

Sit with your feet flat on the floor. Try to align your knees over your ankle joints, and level with your hips. Keep your chin raised and pointing forwards, and your shoulders relaxed. It sounds like a lot, but it will soon become second nature to sit like this to begin your routine.

Close your eyes and focus on your breathing. Create an awareness of how each breath affects your upper body as you inhale and exhale. Feel yourself ‘lift’ slightly out of your pelvis as you inhale. Breathe deeply from your diaphragm and continue until you have established a calm rhythm.

1. Office Yoga for Good Neck Hygiene

Neck hygiene sounds a little weird, we get that, but stay with us. Yogis often explain how stress creates tension that gathers in the neck and shoulders. By targeting those areas, tension can be managed and prevented. Try these:

Imagine that the tip of your nose is a pen, drawing circles in the air. Begin by slowly drawing small circles, then larger ones, until you’re ‘drawing’ a cymbal-sized circle. Then switch direction and let your circles become smaller until you’re back to the start. Repeat, 'drawing’ in the opposite direction, if it feels good to do so.

Next, raise your shoulders up your ears and hold them there for a count of 5 before releasing them again, trying to roll them back a little as you do so. Then, keeping your chin pointing forward, slowly turn your head fully to one side, so that you are looking down the line of your shoulder. Hold for a count of five and repeat on the other side. Again, if it feels comfortable and good to do so, repeat both exercises again two or three times.

1. Yoga Desk Dog

The Upward Dog is one of the first yoga poses that students learn to master. If you’re stressed at work, just learn the Office Yoga version instead!

Stand by your desk and place your hands on it, shoulder-width apart. Step backwards with both feet until your body is extended and your weight is distributed between your hands and feet. Do not over-extend – remain comfortable in this position.

Now lower your hips towards the edge of the desk, consciously opening your chest and keeping your arms straight. Your core and leg muscles should light up with the movement, so keep them engaged and maintain a ‘line.’ Raise your chin, tilt your nose towards the ceiling, stretching your neck (you should feel a release of tension here) and hold the position for 5 breaths.

To come out of the Yoga Desk Dog, pull your hips back, and let your weight rock backwards, before walking back to the desk edge and completing the movement.

 

1. Are Your Hands and Wrists Stressed by Work?

If you use a keyboard or mouse for hours every day, your hands and fingers might benefit from some targeted Office Yoga movements to alleviate some of the tension that can accumulate with repetitive motions.

Sit with your feet flat on the floor. Hold your arms in front of you, lower than shoulder height. Turn your palms upwards and spread your fingers widely, then make a fist. Repeat five times.

Next, with your hands still in front of you and your arms outstretched, place your hands upright, palms aways from you, as though you are pushing against an imaginary door. Working on each hand in turn, use the fingertips of one hand to gently pull the fingertips of the opposite hand backwards. Try to keep your fingers straight as they are pulled back. You should feel the soothing effect of the movement in your forearms and wrists. Repeat several times.

Finally, raise both arms above your head, trying to keep your neck and shoulder muscles relaxed. Stretch your hands up, fingers splayed and open, and twist/turn your arms/wrists/hands while reaching upwards. Do what feels good, then lower your arms, continuing to stretch out to each side. Drop your hands and let your arms relax. Pause for a moment, then repeat.

Office Yoga Helps You Manage Tension and Stress

Being stressed at work is often a symptom of modern life. If you feel stressed in your workplace, then take whatever steps you can to reduce it. Office yoga can help to melt away feelings of tension and stress. Ringfence time each day to work through these exercises and take notice of how they make you feel.

Many Office Yoga enthusiasts talk about how energized and more in control they feel. When the physical tension drains away from your neck and shoulders, it can take with it some of the emotional tension.

Stressed at Work? Try the Office Yoga Solution

Don’t let stress at work spiral out of control – it can have a detrimental effect on every aspect of your life. While you should always seek the advice of your doctor if you have significant concerns, yoga can be as profoundly effective for mental wellness as it is for physical health.

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