Too many working hours a day makes people not to having time for anything else. Wake up, go to the company, get home and sleep. This would be a common worker’s routine. What differentiates it is often the type of job. Some remains standing up full time, others remains interleaved time, while others spend eight to ten hours sitting.

Staying in the same position over prolonged periods is one of the main complaints of those who go through this situation every day. Backache and movement problems are usual, in addition the weight gain. Then, what to do when you cannot leave the table for a long time? There are numerous exercises available to relieve these symptoms. However, for those who do not know, yoga postures are also of great help.

Yoga is an ancient practice widespread throughout the world. The benefits go far beyond the mind, since their postures works different areas of the body. Among its advantages are the improvement in the respiratory and cardiovascular system, stress and anxiety reduction, and self-esteem and pain relief increased, as those of the column.

As for the progress achieved by exercises in the office, yoga postures are also able to reduce the problems caused by bad postures acquired at work. There is no need to have a mat or go to an isolated place. Just follow the next tips:

Bharadvajasana (Twist Pose)

It can be performed sitting on the ground or else in the chair. When in office, the most appropriate is to make the variant posture. It is important to stay with your back straight and both feet touching the ground. Turn the torso to the right, without getting up from the chair. Then bring your right hand to the top of the chair and then the left, you may let your left hand on the right knee, too. Take a deep breath quietly in this posture. Do these movements on both sides.

Urdhva baddhanguliyasana (Upward Bound Fingers Pose)

Also sitting, keep your back straight and your feet on the ground. Stretch both arms at shoulder height and interlace your fingers. Then turn your palms forward and raise your arms toward the ceiling. Keep your spine straight and release all the tension you feel. Focus on slow, deep breathing. Return slowly.

Retroflexion (sitting in the chair)

Keep your back straight and your feet on the ground. Make sure you are well positioned in the chair, so you do not slip or fall. Then throw both arms back, interlace your fingers and join hands. If you cannot join hands, just try to interlace your fingers. Gradually lower the arms toward the floor placing your head backward. Expand the chest and focus on slow, deep breathing. Return slowly.

These postures are great to loose the spine, neck and head tensions, as well as working the arms. You can also meditate at the lunch time. As for these postures, meditation helps to reduce stress, anxiety, improves job performance, well-being and strengthens the immunological system.

If you liked these tips, NAMU Courses offer several courses on yoga and pilates, which can help you to have a more balanced life, both in the office and at home, with classes developed thinking of those who have no time to go to a studio. Do not waste time. Start now to take the first steps to a life with better health and balance.

Photo: Illustir / Flickr / CC BY 2.0