Tensions in the home office: 5 yoga exercises that help

Emily Harding demonstrates two yoga poses you can do at your desk.
Rachel Hosie / Insider

Doing more yoga can help many people. But it is not always easy to find the time for it. For those who lack time, desk yoga could be a great solution.

Chair yoga (a more accessible, inclusive form) and desk stretching are not new concepts. More than ever, desk yoga has proven to be beneficial for both body and mind. Especially now that countless people around the world are being forced to work from home.

Usually, chair yoga is offered more to seniors. But Emily Harding, a London-based yoga teacher and founder of The Yeh Yoga Co., believes we should all do it. Her form of “desk yoga” is attracting increasing interest from stressed employees.

Harding has been offering desk yoga for two years. Originally, her idea was to work with large companies whose employees often failed to incorporate classical yoga into their daily lives. With desk yoga, you do not have to go anywhere, change clothes and not spend much time.

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It helps improve posture, relieves tension in the neck and shoulders and reduces eye strain, which in turn can relieve headaches. It can also help people find themselves and feel calmer and less anxious. And they do it by simply focusing on their breathing, Harding says.

“Yoga is not just about moving around on a mat in leggings,” she says. She adds that she wants to work against the stereotype that “yoga is only for thin, flexible, white women. Yoga has been around for thousands of years. It’s about getting rid of spirit disorders that do not just appear on the mat, but throughout life. ”

When talking to Business Insider, Harding shares five easy poses that all you have to do is pull your chair back from your desk. She shows you how to do the exercises correctly – regardless of your skills and home office.

5 yoga exercises you can do at your desk


Rachel Hosie / Insider

Chair-supported puppy position (Uttana Shishosana)

Breast opener (changed)

2. The eagle (Garudasana)

Eagle (changed)

3. Dancer (Natarajasana)

Seated dancer

Seated dancer (modified)

4. Sitting Dove (Eka Pada Rajakapotasana)

Seated pigeon with forward bend

Lying dove position

Lying dove position for advanced

5. Extended Side Angle (Utthita Parsvakonasana)

Advanced straight side angle

Straight side angle (changed)

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