Yoga for the Home Office: These 4 Exercises Relax

Sitting too much can have negative physical effects. Yoga in the home office helps you prevent this problem and relieve acute symptoms. We introduce you to four simple exercises.

Yoga in the home office can prevent the negative effects of working from home. in home office The work is often strenuous and can strain the body because the workplaces are usually not ergonomic enough. Basically, humans are not created for life in a sitting position. Working from home can therefore have negative consequences for you. These effects can be both physical and mental. A recent study has shown that the main psychological effects of working from home are loneliness, stress and a feeling of isolation.

In addition to these psychological effects, physical problems can also occur. These include strained eyes, a stiff neck, headache and a sore or sore back. The reason for these physical complaints is usually one inappropriate work facility. This is the case, for example, when working at the dining table or on the sofa.

There are a number of ways to avoid physical discomfort. First, it is important that you have the right conditions for one adequate workplace make it This could be a suitable desk or desk chair, for example. You can also do yoga exercises in your home office. Yoga helps you relieve existing pain and prevent it in the future.

More tips:

  • If you are not yet equipped for your first yoga practice, you can, among other things, go to the Green Yoga shop** Equipment with sustainably and fairly produced yoga clothes as well as yoga and meditation accessories.
  • If you want to know more about recommended yoga brands that produce organic and / or fair, our Photo gallery about sustainable yoga brands Find it.
  • There is also plenty of appropriate reading material on the subject of yoga, including on ** Thalia, Amazon or

These parts of the body are particularly stressful in the home office

Working from home puts a lot of strain on your back, shoulders and neck. The reason is that very sedentary and lack of exercise. If you do not leave your home to work, you eliminate a number of ways you would otherwise have to move around. This includes, for example, the way to work or the opportunity to spend your break somewhere other than in the office.

The lack of exercise creates the pain you experience afterwards. It is therefore clearly recommended to mobilize and strengthen your muscles. You can achieve this, for example, by doing a few pieces every day yoga exercises performed at the home office. We show you four simple ones here.

These 4 yoga exercises in the home office will help you relax

A few simple yoga exercises in the home office can help you with your complaints.
A few simple yoga exercises in the home office can help you with your complaints.
(Photo: CC0 / Pixabay / lograstudio)

1. Neck circles

The first exercise is for your neck and will help relax it.

  1. You can do this exercise either sitting or standing.
  2. Once you have decided on one of these two options, start gently turning your head. Make sure your shoulders are relaxed and your jaw is loose.
  3. Find a pace that works for you with this exercise. But be careful and start slow rather than too fast. Turn your head in one direction until you feel relaxed.
  4. Then change direction and turn your head in the opposite direction for about the same time. Now bring the chin to the chest.
  5. Then straighten your head and take three more conscious breaths.
  6. When you are done, lift your head and notice how your neck feels afterwards.

2. Shoulder opening

The second exercise focuses on the shoulders and opening them up. The goal of the shoulder opening is to get more movement in the shoulder area. In general, exercises with “opening” in yoga are for more movement.

  1. Sit upright and stretch upwards. Lift your right arm up.
  2. Then turn the palm back and bring the hand to the back of the neck between the shoulder blades.
  3. Now place the left hand on the right elbow and pull the right hand further down.
  4. It is important to make sure that your head has enough space and is not pushed forward by your arms.
  5. When in this position, take three to five breaths. Then change sides and repeat. You should release the position at the latest when it tingles in your fingers.
  6. You can also do this exercise standing up if you want.

3. Side bend

The side bend serves to open the whole body.

  1. Stand with your legs apart for this exercise. Then put both hands together in front of the chest and stretch them straight up.
  2. Stand still and take a deep breath. Gently bend to the left as you exhale. Be careful not to twist your torso.
  3. Return to the center at the next inhalation. Then stretch to the right at the next exhalation.
  4. Do this exercise three to five times on both sides. Always pay attention to the change of sides and your breathing rhythm.

4. Seated hip opening

The last exercise is to open your hips. You can make them either in a chair or on the floor. When opening the hips, the goal is also to achieve more movement in the hip area.

If you are doing the exercise on the chair, do the following:

  1. Bend your right leg and bring your ankle to your left thigh.
  2. Your foot should bend so that the heel moves away from the body and the toes pull toward the body.
  3. Get upright while in this position, or bend slightly over your right leg and support yourself with your arms.
  4. Hold this position for a few breaths, then switch sides.

If you are doing the exercise on the floor, follow these instructions instead:

  1. Bend your left leg first and place your left foot on the floor.
  2. Then support yourself with your hands behind your back. Make sure your upper body is tilted back slightly.
  3. Bend your right knee and place your ankle on your left thigh. Also with this variant of the exercise, make sure that the foot is bent.
  4. If you want to intensify the position, you can bring your left foot closer to you. If the stretch becomes too much for you, you can move it further away from you.
  5. After three to five breaths, release the position and change sides.

More tips:


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