Office yoga: How to create balance in a stressful office routine
Do you also struggle with stress at the office? To avoid further fueling the daily restlessness within us, regular balance is like balm for the soul. Yoga can act as a catalyst for hecticness and stress – even in everyday office life! This makes tasks and responsibilities feel easier again and creates a renewed sense of purpose in what you do. We have put together 5 yoga exercises that can be done perfectly even at the office!
Stress effectively counteracted with yoga
Does work stress you out and do you constantly wonder why you have to do this and that, and when you can finally go home? Office yoga opens up a slightly different perspective on the matter: we are exactly where we are supposed to be. What we are doing has a certain meaning—and that is a good thing.
Especially European Ayurveda® also connects to this concept. There is a reason why we were born in Europe and are meant to work with the natural treasures found here. Because work is an important part of spiritual practice. And although the many steps may sometimes seem difficult to overcome, we should never forget that every task has value and helps us grow spiritually. To support this mindset, yoga gives us more joy and energy for everyday life.
Prolonged sitting in particular weakens your back and spine, leads to tension, and makes you feel sluggish—yoga strengthens your back and makes you more flexible, wakes up brain cells, and boosts the production of happiness hormones. All you need now is the will to reduce stress, a few minutes of time, and a motivated smile.
5 yoga exercises that also work in the office
Even if you cannot leave your desk during work, with these 5 yoga exercises you will find more relaxation, but also working energy:
Exercise 1: Stimulate circulation
Before you begin, ideally prepare with a short exercise. It stimulates circulation and refreshes you internally, bringing joy for the start:
Drink a glass of water first.
Then rub your hands together vigorously.
Start with the palms, then use one hand to rub the back of the other.
Do this for about 3 minutes.
Now clap your hands, tap your outer hand edges, and shake your hands out.
Now you can start the actual yoga exercises.
Exercise 2: The office panther
With this yoga exercise, you do something good for your back, and especially your intervertebral discs:
Place your hands on your thighs, elbows pointing outward.
Now lean forward with a straight back. Push your shoulders back and squeeze your shoulder blades together.
Rest your chest on your thighs and let your head hang loosely.
Inhale and slowly lift your head.
Exhale and straighten up again with a rounded back. Pull your abdominal muscles in firmly.
Sit upright and inhale deeply.
Exhale and lean forward again.
You can repeat this exercise several times. It feels especially pleasant for a stiff back—move like a panther.
Exercise 3: Side bend
This exercise is quite simple and especially a blessing for the kidneys:
Place your hands on your thighs again.
Inhale and stretch your right arm strongly upward.
Hold your breath and bend to the left.
Exhale and bring your arm back down, placing the hand on your thigh again.
Now repeat on the other side with the left arm and bend to the right.
An 8-time alternation is ideal.
This also intensifies the effect of the so-called “picking stars” exercise! It activates liver, stomach, spleen, and pancreas. The breathing volume is increased. Gain lots of positive energy and pass it on.
Exercise 4: Uttkatasana
Now things get more intense – this exercise strengthens your muscles after long hours of sitting:
Slide close to the edge of your chair.
Place your feet hip-width apart and press them firmly into the floor.
Inhale and straighten your spine.
As you exhale, gently draw your abdomen inward.
Inhale and stretch your arms upward.
Now try to stand up very slowly, only on the exhale.
About three centimeters above the floor, try to hold the position slowly. Please note: do not straighten your legs, the knees should not go beyond the toes – push the knees back far enough so that you can roughly see your big toes.
Inhale and lift your sternum.
Exhale and draw your abdominal wall inward. This keeps your lower back nicely long.
On the exhale, lower your arms and on the inhale stretch them up again.
Then slowly release on the exhale and sit back down.
Repeat this for 5–6 breaths, take a short break, and if you feel like it, do it again.
You will feel how the new energy awakens your vitality!
Exercise 5: Moon breathing
If you are looking for relaxation and calm, try this yoga exercise:
Sit upright.
Place the thumb of your right hand on the right nostril and the ring finger on the left nostril.
Bend the index and middle fingers and extend the little finger.
Your left hand rests on your left thigh.
Now exhale and inhale through both nostrils.
Close the left nostril with the ring finger and exhale through the right.
Now close the right nostril with the thumb and inhale through the left.
In your mind, imagine absorbing lunar energy as you inhale.
Stay in this rhythm – exhale right, inhale left.
The exercise takes 3–5 minutes. Afterwards, take a moment to feel the effect.
Moon breathing draws your attention inward. The energy you gain brings deep calm. Perfect for a stressful workday.
Stress doesn’t have to dominate your everyday life. Take a few minutes each day at the office to recharge your motivation and energy with yoga. Even a few simple exercises do an incredible amount of good for your body, mind, and soul. Enjoy trying it out