As illustrated wonderfully in this infographic by Furniture Work, you can receive all the benefits of yoga without even having to leave your desk.
Below are the five office-friendly yoga poses that are good for your mind and body.
1. Chair Cat Cow Stretch
This pose improves your posture and balance. It makes your spine stronger and stretches it and neck as well. In addition, it also lowers your back pain.
2. Chair Raised Hands
This yoga pose improves your posture, opens your shoulders and strengthens the core. By improving your posture, this pose plays a key role in lowering your back pain and alleviating the risk for herniated disks.
3. Chair Eagle Pose
This pose loosens your wrists and shoulders. The added benefit of this shoulder workout is that it releases tightness between shoulder blades and across sacrum workout. It also strengthens your legs. It lowers the chances for repetitive strain injuries as well.
4. Chair Spinal Twist
This one is a great pose to relieve your back pain and stiffness. It opens the chest and increases oxygen supply to your lungs. The hip joints are also loosened by this pose.
5. Seated Double Hamstring
With this yoga pose, you receive the benefits of stretching your hamstrings and lowering your back. It improves the blood circulation and eases tightness of your legs. It lowers the risk for sciatica as well.
The infographic below gives you an overview of these five highly efficient and beneficial yoga poses.