Office Yoga

Office Yoga

Today's professional life in the office is notably pressured––relentless noise, constant sitting, many interruptions and urgent deadlines all lend themselves to stress and strain. While you may dream of escaping for good, a more realistic approach is to find ways to cope that ease your feelings of stress and allow you to feel happier in the workplace. And one such way of achieving this is to perform Office Yoga, a way to preserve your health and increase your inner happiness, all while at the office.



Note: This article assumes that you're seated at your desk.

Put your hands together. Turn the palms upward and facing outside. Then, stretch your hands comfortably over your head. Keep your hands above your head and breathe deeply several times, inhaling in and exhaling out.

Stretch the right and left sides of your body. Continue to hold your hands over your head. Breathe several times, while stretching each side of your body


Continue to hold your outstretched hands above your head. Turn your spine gently several times to the right, then to the left.


Lay your hands on your shoulders. Circle your elbows energetically. Feel how much good this is doing––it will help to alleviate the tension in your shoulders and neck. Make both small and large circles.


Lay your hands on your legs. Stretch your head backwards, first to the right side, then to the left side. Let your head hang forward. Each time, breathe gently, inhaling in and exhaling out rhythmically.


Rub your eyes and face, just gently, so that you can see clearly again. Visualize a color of healing (such as purple or blue). Visualize massaging this color from head to foot down your body.

  • What is your healing color today? Think of the name of your color as a mantra: "orange, blue, gold, pink ...".
  • Then, imagine bowing down and rubbing the ground.


Put your hands in your lap. Think the mantra: "I am a Buddha (Shiva, Goddess) of the rest. I live in the rest. I go the way of rest." Then, move your hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy."


Rub your feet on the ground. Visualize yourself as a tree with its roots, trunk, leaves and crown. Then, think as a mantra: "Tree." Let the roots grow deep into the earth and think your mantra until you are well rooted in the earth. A little bird comes flying, sits on the tree and gives you a positive sentence. What is your bird? What does he say to you?


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