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Work from home is stressful? 6 yoga exercises to counter this issue

yoga exercises
Written by Christine Carter

Working from home is no less stressful than working from an office. The stress that comes from sitting in front of a computer on a desk for hours can lead to back pain, eyes strain, headaches, and more. The main reason we get so much stress in our backs while working is our terrible posture. It can lead to chronic back issues and other muscle pains.

Also, when you work from home, the distractions, the workload, other chores can put you in stress and lead to anxiety. It disrupts your sleep pattern as well, which is never great. The good thing though is that you can get relief from all kinds of stress with a bit of yoga. Doing yoga calms your mind and stretches every part of your body, which helps you let the stress go.

But unfortunately, with so much work, finding time to do yoga can be challenging, especially when all our energy goes into work and other chores. That is why, in this blog, I am sharing simple yoga poses that you can do anytime and anywhere. They will help take away the stress from your body and mind and will ensure you are more productive and energetic.

  1.     Rock your heart

We all feel disgruntled and out of place in the morning. Our body also feels cramped up, and that is why this is a great pose to do in the morning. It stretches your whole body, relaxing the muscles and taking the pain away.

How to?

  • Sit on a chair, or you can sit on the ground on a yoga mat. Be comfortable.
  • Now, place hands on the hips and inhale while lifting the centre of your chest.
  • Exhale while drawing the belly button in and tucking the chin to the chest. It will make you feel your upper back dome.
  • Repeat it at least five times.
  1.     Unbreakable you

A big meeting or presentation can put anyone into stress, especially when you are working remotely. This yoga asana will help you relax and calm your mind.

How to?

  • Find a comfortable position to sit or stand and relax your shoulders
  • Now, interlace your fingers and place the palm on the torso. Place it below the chest but above the belly button. Ensure your thumbs are positioned towards the chest.
  • Stretch your fingers and let the elbows reach the side. The interlaced fingers will ensure that the hand doesn’t separate.
  • Let the shoulders slide down towards the waist while let the crown of your head reach the ceiling.
  1.     Spine align

Sitting for too long can make us crouch while working. Here is an easy pose to fix the posture and ensure your back releases all the stress and tension.

How to?

  • Make a thin roll-out of your scarf or blanket
  • The length of the roll should be equal to the distance between your neck base and the seat.
  • Align the roll with your spine and place it between the chair and the back.
  • Lean back, and you will find your chest and shoulders opening up.
  1.     Seated tadasana

Tadasana is amazing yoga postures that stretch your whole body and make the tension go away. You can do it while sitting at your desk in two minutes.

How to?

  • Stretch your hands over the head and align the wrists with your shoulders
  • Try to straighten your elbow as much you can
  • Stretch your torso and abs as much as you can to sit tall.
  • You can also interlace your fingers as it gives you more strength to stretch your torso.
  • Sit in this position for 60 seconds while breathing slowly. Repeat at least twice.
  1.     Seated spinal twist

It helps with digestion and spinal mobility.

How to?

  • Sit comfortably and place your right hand on your left knee.
  • Now, twist your body to the left side first, then twist your shoulders and lastly the neck.
  • Hold it for 1 minute and then repeat on the other side. Do it twice for better results.
  1.     Pranayama (Anulom vilom)

Feeling anxious, do this one-minute pranayama for relieving stress.

How to?

  • Sit comfortably and close your eyes.
  • Now, place your hand on your right nostril while breathing in with the left. Hold it for 10 seconds, and then release it with your right nostril, by placing your hand on the left.
  • Do it 21 times daily to relax your mind and for relieving stress.

Try these poses now! With the help of Canva, print these poses out and place it in your work office. Do it whenever you get time to feel better.

About the author

Christine Carter

Christine Carter is an experienced health expert and owns a clinic. Christine has a keen interest in sharing her extensive knowledge of health and fitness with people through her informative, useful write-ups.

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