Incorporating some yoga into the workday doesn't just make people feel better and improve overall health, it can also improve concentration and make people more productive and efficient. There are some easy ways to do yoga at work, even if it's not possible to roll out a yoga mat and do a whole practice on a lunch break. In fact, there are a number of ways to do yoga at work without even getting up from the desk. One of the first ways to take a stress break and do some yoga -- is to turn the attention to the breath; most people breathe shallowly while sitting down, which can increase feelings of stress and anxiety. Taking a few deep breaths, or spending a few minutes consciously breathing into the abdomen, can really do wonders to promote relaxation and concentration.
The key when focusing on the breathing is to really feel the stomach expanding with every breath, and to consciously lengthen the inhale and exhale. Some people also find it helpful to count. Breathing this way is one of the best ways to relieve stress. Of course, there are other ways to do yoga at work that incorporate breath work with stretching, which can also be very beneficial.
Whether standing up or sitting down at a desk, it is important to focus on posture. Take note of the position of the shoulders, spine, and hips, and make adjustments as necessary. The shoulders should be relaxed and drawn down the spine, not hunched forward, and it is a good idea to have the hips slightly higher than the knees when sitting down. Don't cross the legs, which can put strain on the lower back, but place the feet flat on the floor. Once posture is corrected, stretching the arms overhead and then out to the sides a few times, as well as leaning forward in the chair to lengthen the spine, are two of the best stretches and easiest ways to do yoga at work.
Stretching the spine by doing some neck rolls, gently rolling the head from side to side, or by doing a spinal twist and rotating the body slowly to each side in the chair, can also help to relieve tension. Stretch the wrists and arms by placing the palms flat against the edge of the desk, and leaning forward until a slight stretch is felt. In addition, one great way to stretch the hips and legs when sitting down is to place one of the heels on the opposite knee, then gently lean forward while keeping the spine straight. These are just a few of the many possible ways to get physical and mental benefits from practicing yoga at work!