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The ultimate beginner’s guide to office yoga

Workplace yoga can help protect your mental wellbeing as well as offering physical benefits - so why not try it?

Occupational stress is high right now, leaving workers feeling overwhelmed, anxious and under extreme pressure. Whether you’re working from home or still in the office, what steps have you been taking to protect your mental wellbeing while you’re working?

At Bluespot, we understand the importance of cultivating employee wellness and how important it is to look after your wellbeing while working from home. This is why we have found that making workplace yoga a simple habit can help boost mental wellbeing, as well as provide numerous physical benefits.

One study, published in Occupational Medicine, found that workplace yoga has a significant positive impact on workers’ mental health, while numerous studies show the beneficial impact of regular yoga practise on stress levels, anxiety and depression, and quality of life.

Some of the more progressive companies out there may already have begun integrating a regular yoga class into the office working week, or maybe just started encouraging employees to begin a gentle yoga practice in their own time. While all of this is great, you don’t have to wait for anyone else to create a healthy new part of your routine.

No matter who you are, some relaxing postures at your desk or in a break room (or maybe even in the toilets if you’re shy) can help battle that workplace stress, stretch you out and refresh the mind and body ready for the rest of the day. So why not try it?

In this beginner's guide, we’ve put together our top four simple yet effective yoga postures that can help boost your mental wellbeing as well as keep your body invigorated and alert while at work - all of which can be done from the comfort of your office chair!


Seated twist

Sitting with both your feet flat on the floor, move your hands to one side and hold the back of your chair. Twist your body towards your hands, keeping your back straight and your head upright, until you can feel a gentle twist in your back and core. Hold for around 4-5 breaths before releasing and repeating on the other side. This helps lengthen the spine and aids circulation.

Seated pigeon pose

Sitting with both feet flat on the ground, lift one foot up and lay it on your opposite thigh, let your knee fall to the side as far as it naturally goes - it’s important not to force stretches during any yoga practice.

If you can feel a stretch in the back and sides of your thigh and glute, stay here for a few breaths. If you feel you could stretch a little further, slowly lean your body forwards, keeping your neck straight, until you can feel the stretch and then hold for a few breaths. You could even rest your head on something comfy at your desk. Repeat with the opposite foot.


Chair raised hand pose

Again, with both feet flat on the floor, stretch your arms out at your sides and stretch up towards the sky. Either touch your palms above your head, or clasp your fingers together and push your palms upwards. Hold for a few breaths and repeat as many times as desired.


Chair forward bend

Though a very simple posture, a forward bend is a great one for releasing tension in the hips and hamstrings. Sitting with your feet flat on the floor and your knees bent, slowly bend forwards, keeping your neck soft and straight.

As you stretch forward, let your hands fall to the floor and rest your head on your knees or on something comfy at your desk. Don’t worry if your head doesn’t reach that far, just relax wherever is comfortable and take a few breaths. This is also a great pose to restore the mind, aiding circulation and a perfect way to take a quick break from work.

Yoga in the office

Though you may feel bringing yoga into the office is a little out of your comfort zone, here at Bluespot Furniture, we believe it to be a whole new level of comfort for workers. Even a few gentle stretches, as shown in this guide, can give you that tiny boost you need to keep your brain and body alert and productive in the workplace. There’s no shame in giving your wellbeing a boost - especially in the tough and trying world we currently live in. Take a second to breathe!

If you want to find the ideal chair for ultimate comfort while practising these great poses, check out our wide range of ergonomic office chairs. With a variety of shapes, sizes and styles, there’s a chair to suit any workspace! For any further guidance on office furniture needs, head to our contact page to get in touch with a member of our friendly and experienced customer service team!

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