How can yoga help with office work

Yoga exercises for beginners & advanced: 8 + 8 positions

Many fans of yoga exercises swear by the advantages: noticeably reduced stress, less painful joints, a better mood and an overall more positive attitude towards life. Yoga exercises can do all of this.

In addition, you don't necessarily have to go to the gym or struggle to jog around the lake in all weathers. As an alternative, you can do yoga exercises almost anywhere, anytime. It does not matter whether you are a beginner or already advanced. Even at work, simplified yoga exercises can be used to counteract daily tension.

We have put together some of the best yoga exercises that both beginners and advanced practitioners can do ...

➠ Content: This is what awaits you

➠ Content: This is what awaits you

5 rules and tips for yoga exercises

Yoga is a teaching of self-discovery and the bringing together of body and soul. In other countries it is mainly associated with the well-known physical yoga exercises, but in India the philosophy has been taught, lived and developed for several thousand years - in addition to yoga exercises, the focus is on numerous other elements, such as breathing exercises and a healthy diet positive worldview and also meditation.

A key aspect is to learn how the human mind works in order to move it to more calm, peace and unity.

Yoga exercises, the so-called Hatha yoga, are a way of promoting this harmony. They can also help to discover physical and mental abilities and of course to keep your own body fit.

If you want to try yoga exercises, we have some basic rules and tips to keep in mind:

  • Do yoga exercises regularly
    If the yoga exercises are to have a real effect, they need regularity. Establish clear practice times, for example every morning or every evening at the same time. Then you need the necessary discipline to maintain the yoga exercises. After a while you notice that the body becomes more flexible and the yoga positions become easier.
  • Do not overdo it with the yoga exercises
    High motivation is good, but you shouldn't overdo it with yoga at the beginning. If you overexert yourself it won't do much good except sore muscles the next day. It's better to start slowly, with 15 to 30 minutes. Later you can increase the time and add more yoga exercises.
  • Create the right atmosphere
    Yoga exercises require rest, the most relaxed environment possible and a comfortable outfit in which you can move around easily. Shoes and socks are usually avoided during yoga exercises, so the floor should not be slippery. Ideally, you retreat to a room in order to be undisturbed for the long term. Many swear by complete calm when practicing yoga. If it helps you focus, relax, and breathe, you can turn on background music.
  • Exercise on an empty stomach
    A full stomach makes you sluggish and makes some movements uncomfortable. The yoga exercises should therefore be performed on an empty stomach or at least about 2 hours after eating. This increases flexibility and helps you get started with yoga exercises.
  • Pay attention to the correct execution
    When doing yoga exercises, you should concentrate on your body and relax completely at the same time. A difficult balancing act, especially at the beginning. The movements are carried out slowly and fluidly, imitating every breath with the whole body. Only through correct breathing does the body relax and the thoughts calm down.

Yoga exercises for beginners: 5 positions

Some yoga exercises can look very difficult, complicated, and almost impossible for an untrained body to begin with. This need not be. There are yoga exercises that are also suitable for beginners. The following five yoga exercises are also possible for beginners:

The warrior

The warrior - also Virabhadrasana - looks quite simple, but requires some body tension. This yoga exercise works the legs, buttocks and hips. At the same time, you should improve your stamina. A total of three positions are distinguished from the warrior, warrior 2 is shown here.

Extend your arms on both sides at the level of your shoulders. Your feet should be positioned below your wrists. Rotate the back foot across the body while the other foot points straight ahead. Try to do this yoga exercise for around 30 seconds. For beginners, 10 to 15 seconds are sufficient at first.

Make sure that you do not form a hollow back and that you have a stable stance.

The tree

The tree - or Vrksasana - is one of the basics of yoga exercises. It strengthens the balance and promotes concentration. The muscles of the entire body are trained, as holistic tension is required to keep the balance.

Stand with your legs together and your back straight. Shift your weight onto one leg, lift the other. Rotate the knee of the raised leg outward to bring the sole of the foot as high up as possible on the thigh of the standing leg. Bring your arms slightly bent over your head where the palms of your hands touch.

Hold this yoga exercise for up to a minute, depending on how long you can keep your balance. At first, it can help if you stand in front of a wall to give the back of your body some light support.

The looking down dog

Anyone who hears yoga exercises often thinks first of the dog looking down (Adho Mukha Svanasana). This position is one of the most famous exercises and is also an important part of the so-called Sun salutation, a sequence of different yoga positions.

With this yoga exercise you strengthen your arms and back, you can also relieve back pain and ensure relaxation, but at the same time receive new energy. Fatigue disappears, reserves of strength are replenished.

The dog looking down is reminiscent of the reverse V.. It is best to start the yoga exercise from a four-footed position, position your hands below your shoulders and your knees below your hips if possible. From there, push yourself up to get into the position. Hold this for up to ten deep breaths.

The cobra

The cobra (Bhujangasana) is often confused with the looking down dog. In contrast to the opposite position of the downward-looking dog just mentioned, the cobra's legs and pelvis also rest on the floor. This makes the exercise much easier, especially for beginners.

Lie on your stomach. Put your hands on the floor close to you at about shoulder height. Now slowly lift your upper body, you do not push yourself off with your hands, but only support the movement from the upper body slightly.

With this yoga exercise you strengthen your back and can achieve deeper breathing. Depending on your physical condition, you can stay in the cobra for up to two minutes.

The triangle

With the triangle - Trikonasana - you strengthen your core muscles, the lower back and can mobilize the spine.

Begin this yoga exercise with your legs straddled with your feet about three feet apart. Rotate your left foot outward.

As you inhale, raise your right arm. As you exhale, bend your torso to the left and place your hand on your leg or the floor. Make sure that your arms are as straight as possible. Hold this position for 15 seconds before returning to the starting position and doing the yoga exercise on the other side.

We have also made these positions available for download in our free yoga exercises PDF for beginners.

Yoga exercises for advanced students: 3 positions

Do you want to expand your repertoire of yoga exercises over time or increase the level of difficulty? Then we have three yoga exercises for you that are already advanced:

The one-legged looking down dog

Have you already mastered the downward facing dog described above? Then try a variation: The one-legged looking down dog (Eka Pada Adho Mukha Svanasana). This makes yoga much more difficult and requires better body tension.

To do this, go into the downward facing dog as already described. Then stretch one leg straight back and up. Make sure that your straight leg, torso, and arms are in a line.

The plow

A little more flexibility is needed to be able to perform this yoga exercise. The plow - or Halasana - ensures a strong stretching of the back and the leg muscles.

The shoulder stand is the starting position for the plow. When you breathe out, first insert the second leg backwards over your head with the next breath. Put your toes on the floor. Then stretch your arms out flat on the floor at the sides of your body and forward.

It is important that your neck and head stay straight and lie on your chest. If you are not that advanced, you can put a chair behind you. Instead of bringing your feet down to the floor, you can then place them on the chair.

The Dove

The yoga exercises for advanced learners also include the pigeon (Eka Pada Rajakapotasana). This position helps open your hips, strengthen your thighs, and improve posture. It also ensures a relaxed mind and reduces stress.

Begin the yoga exercise in the quadruped position. Extend your right leg forward and place your knee and lower leg flat on the floor between your hands. You bend your foot in front of your body. Extend your left leg back as straight and flat as possible and place your foot on tiptoe.

Straighten your upper body, straighten your back. If your mobility allows it, you can bend your back slightly and lean backwards. In the variant of the yoga exercises for advanced learners (see illustration) you can also bend your back leg in the knee and grab your foot.

You can also download these exercises for free in our Yoga Exercises PDF for Advanced Students.

8 simple yoga exercises for the home or office

You still don't believe that yoga exercises can be done in the office? Then you are wrong. Some movements and variations of yoga exercises can easily be transferred to the workplace.

We have listed some yoga exercises that you can try in the workplace:

Turn of the head

Close your eyes and lower your chin to your chest. Slowly turn your head to the left, shoulders free and relaxed. Repeat turning your head three to five times in one direction and the same number of times in the other direction.

Stretching the back

Put your feet flat on the floor and place both hands on your knees. The shoulders and hands form a line, the knees are hip-width apart. As you inhale, stretch your back forward and look up at the ceiling. As you exhale, bend your back back and look at the floor. Remain in each position for as long as is comfortable for you. Repeat the exercise three to five times.

Stretching the arms

Push the chair away from the table, with your feet firmly on the floor. Cross your fingers behind your back, straighten your arms, and slowly lower your arms. Remain in this position. Then raise your arms, still folded behind your back, lower your chest to your legs, and relax the muscles in your neck.

Eagle position

Extend your arms parallel to the floor, palms facing up. Bend your arms and place your right arm over your left. Cross your arms so that you can join your palms. Now raise your elbows, lowering your shoulders. Repeat the exercise, now placing your left arm over your right.

Moon breathing

Yoga exercises also include various breathing techniques, including so-called moon breathing. This is mainly used for relaxation, reduces stress and nervousness and can help calm the mind again. It is very easy to do: Sit comfortably with your back as straight as possible. Then breathe in only through the left nostril, holding the right one closed with one finger. Change the nostril, close the left nostril, and exhale long and steadily through the right nostril.

Rotation of the spine

Sit on the side of the chair with your feet firmly on the floor. Hold on to the backrest with both hands and twist at the waist towards the hands, then slowly in the other direction. Repeat the exercise two to three times.

Stretching of the wrists

Stand up. Extend your hands so that your palms are toward the screen and your fingers are pointing down toward the tabletop. Bend forward and straighten your palms as far as possible. Repeat the exercise several times. If you feel pain, you should stop this exercise immediately, as well as any other exercise.

Stretching the shoulders and shoulder blades

Take a deep breath and slowly raise your shoulders as if touching your ears with them. Exhale again while pulling your shoulder blades towards each other. Keep breathing, lowering your shoulders as you go - feel the distance between your ears and your shoulders grow. Repeat the exercise for as long as you deem necessary and comfortable for you.

Good reasons for yoga exercises in the office

Yoga exercises in the office? At first, some are skeptical about the idea. Not everyone is a sports enthusiast and there are more pleasant ideas than bending over in front of colleagues during various yoga exercises and having the feeling of being looked at from the side in a strange way. The initial reluctance may be understandable, but in many cases it is unfounded.

On the one hand, you can usually do yoga exercises during the break without any problems. You can withdraw and be on your own. In addition: The yoga exercises mentioned above do not always have to be for beginners or advanced practitioners.

Small, simplified modifications of yoga exercises can be sufficient. You only need a little time and often not even special sportswear. The effort is minimal, but such yoga exercises pay off in several ways:

Physical tension and mental overload are unfortunately often part of everyday life. What is missing is a suitable balance. The human body is made for movement and an active way of life. If this possibility is taken away from him, he suffers. Joints lose their flexibility, muscles lose their strength.

In the office job, however, it is almost impossible to actively shape the working day. In addition to physical exercise, the body also needs fresh air and a lot of oxygen - but if you spend a lot of time in closed rooms, these factors are not present either.

All of this affects your health, your mental abilities, your emotional stability, your mood and your ability to concentrate.

Almost every employee knows back pain, headaches, a stiff neck, tense shoulders and a lack of energy after a long day or even after a few hours. Yoga exercises in the office can bring improvement after a short time, contribute to relaxation and, in the end, even lead to better performance if you have recharged your batteries and continue to work with vigor and commitment.

Yoga exercises in the office show that sport does not only belong in leisure time. Rather, it is advisable to take a few minutes during work hours to relieve stress and muscle tension. Get used to integrating yoga exercises into your work day, you will also drive away the tiredness that accumulates over the course of the work day.

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