Over the last few years, many of us have become remote workers. Working from home has grown from a trend for digital nomads, to a lifestyle reality for the majority of workers. However, it's easy to adopt a sedentary lifestyle when the most steps you get in a day are from bed to desk! So regardless of whether or not you have that expensive ergonomic chair, it's important to also move your body from time to time throughout the day.
If you are one of those who have found themselves stuck in the comfort of their own home, and feel like you don’t have enough time to practice physical activity, we are here to inspire you to start moving with some simple work from home yoga poses.
Active vs. inactive lifestyle
In previous years, when the concept of working from home was more foreign, most of us were commuting, and even if you had one of those mundane office jobs, you still were likely more active during the work day.
However, within the past years, everything changed.. If your home office setup is less than ideal and you want to move your body more, turning to some yoga flow is an excellent choice.
Not only will it help optimize your health, reduce neck and back pain, and lower stress and anxiety, but you will also become more mindful, slow down, and savor a much-needed break from work.
Plus, yoga doesn't need to take a lot of your time, and you can feel its effects immediately.
How to start?
There are many ways to begin with a yoga practice at home – all you have to do is be determined and have the right mindset for it. By doing this, you will give your body the energy and health it deserves. Below we have included a few simple yet powerful yoga poses to help you create a healthy routine. You can even do some asanas while sitting at your desk!
- Seated Backbend – This pose will strengthen your neck, back, shoulders, chest and hips. Begin by lifting your chest and head while keeping your neck and belly relaxed. Then, place your arms behind with fingers interlaced. When you inhale, extend them towards the floor. This way, your chest will lift, creating a spine arch. Take 5 to 10 deep breaths and then release. It is best to repeat it about 2 to 3 times.
- Forward Fold – This asana will release the tense energy from your spine that goes to your brain, thus reducing stress and anxiety. Besides the calming effect, it is also excellent for your digestive system and liver. To perform this asana, bend forward with your fingers touching the floor, while your legs are straight and your feet firmly on the ground. If possible, bring your head to your knees and do a small nodding exercise. It will help you release the tension from your shoulders.
- Sit and Stand Chair Pose – Sit in a chair and bend your knees at a 90-degree angle, keeping your feet flat. Don’t move your feet as you press your heels to try to stand. Then try to sit back without leaning forward or backward. Also, do not shift your hips. It is best to repeat it up to 5 times.
- Desk Downward Dog – Downward dog stretches and strengthens almost every muscle group, creating a mind-body balance. Begin by keeping your fingertips at the edge of your desk. Walk backward to stretch and extend your body until your arms are straight. You will feel your chest and back lengthen. Stay in this pose for 5-10 deep breaths and then release. We advise repeating it 2-3 times.
Remember, your yoga practice at home doesn’t have to be super challenging or time-consuming. Even 10-minute yoga flow breaks during the day are more than enough.
If you found this information useful, feel free to save the post and return to it whenever you need a healthy reminder.
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Now get up and do some yoga at home!