{"id":43895,"date":"2022-06-19T00:43:10","date_gmt":"2022-06-19T00:43:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43895"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"office-yoga","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/office-yoga\/","title":{"rendered":"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Can_I_Do_Yoga_In_My_Office\" >Can I Do Yoga In My Office?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#How_Do_You_Do_Yoga_At_Your_Desk\" >How Do You Do Yoga At Your Desk?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Neck_Rolls\" >Neck Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Wrist_And_Finger_Stretch\" >Wrist And Finger Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Shoulder_Rolls\" >Shoulder Rolls<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Office_Yoga_Chair_Stretches_For_Your_Back_And_Spine\" >Office Yoga Chair Stretches For Your Back And Spine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#The_Seated_Twist\" >The Seated Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Cat-Cow_Stretch\" >Cat-Cow Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Should_You_Switch_Out_Your_Regular_Work_Chair_For_A_Yoga_Ball_Office_Chair\" >Should You Switch Out Your Regular Work Chair For A Yoga Ball Office Chair?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Reduced_Pain\" >Reduced Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Muscle_Activation\" >Muscle Activation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Calorie_Burning\" >Calorie Burning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Improved_Posture\" >Improved Posture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Disadvantages_Of_Switching_To_The_Yoga_Ball_Office_Chair_At_Work\" >Disadvantages Of Switching To The Yoga Ball Office Chair At Work<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Bad_Posture\" >Bad Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Little_To_No_Core_Activation\" >Little To No Core Activation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#No_Weight_Loss\" >No Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Increased_Back_Pain\" >Increased Back Pain<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Can_You_Do_Yoga_While_Sitting_At_Your_Desk\" >Can You Do Yoga While Sitting At Your Desk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#Is_Chair_Yoga_As_Good_As_Regular_Yoga\" >Is Chair Yoga As Good As Regular Yoga?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Have you ever wondered how many hours you spend a day just sitting at your desk? While people who work regular corporate jobs might have an idea, people who work from home may be surprised at just how many hours a day they spend simply sitting.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">The disadvantages of an inactive lifestyle are many\u2013 and all too real! From the risk of obesity, high blood pressure and heart disease, type 2 diabetes, metabolic syndrome, etc. finding a way to remain active is imperative. This is where office yoga comes in. Yoga for office workers is a simple yet gradually <a href=\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\">effective way<\/a> to ensure that you are moving around throughout the day\u2013 even if you are stuck at your desk for most of it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this sounds like something you&#8217;d be interested to try, keep reading to find out simple yoga poses that you can do at your desk and in your office for <a href=\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\">better health<\/a>, posture, flexibility, and more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Yoga_In_My_Office\"><\/span><b>Can I Do Yoga In My Office?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. Many of us subconsciously do some variation of desk yoga throughout the day, especially when stretching. The trick to office yoga, particularly if you work in a shared space, is to pick simple stretches and poses that are subtle yet effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is not the time for elaborate yoga asanas like the Kakasana (crow pose), downward dog, Halasana (plow pose), or even the cobra stretch. Yoga stretches appropriate for the office are those that take up less space and can be done quietly as failure to do this might result in you disrupting your coworkers, which not only affects their productivity and the smooth running of a business but could also end up with a dreaded trip to human resources.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-levels\/\">Yoga Levels: Are You A Beginner, Intermediate, Or Advanced Yogi?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-41618 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-1024x576.png\" alt=\"office yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Do_Yoga_At_Your_Desk\"><\/span><b>How Do You Do Yoga At Your Desk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some yoga exercises that you can do at your desk for more flexibility, tension relief, increased productivity, and much more:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Neck_Rolls\"><\/span><b>Neck Rolls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Neck pain is one of the most common complaints from office workers, probably because they spend many hours looking down at documents on their desks and their computer keyboards. Research shows that taking a minute or two to do some office yoga neck rolls helps keep this area flexible and reduces the pain and strain that many of us struggle with (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0269215515575747\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by sitting up straight in a chair. Your back should be straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look up to the ceiling while keeping your neck long.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring your left ear down toward your left shoulder and hold this position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll your head down toward the ground and bring your chin to your chest. Hold for a second or two before finally rolling your head to the right and bringing that ear to your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and exhale through the nose in a slow and controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat twice or until you feel some relief from the pain or stress.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Wrist_And_Finger_Stretch\"><\/span><b>Wrist And Finger Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Impressive typing skills and speed are essential in any office job\/environment. However, over time the constant hand motion used in shooting off emails, memos, proposals, summaries, and updates can lead to some finger and wrist pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To prevent this, wrist and finger stretches are a great thing to do as part of your office yoga routine to keep this area limber:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While sitting or standing, take the fingertips of one hand into the palm of your other hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend that same arm forward, at shoulder-height, and gently pull your fingers down toward the back of your wrist until you feel a slight stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 5 to 10 breaths then switch hands.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To stretch each finger individually, follow the same steps as above. However, instead of pulling all your fingers down at once, pull each finger individually towards the back of the wrist.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-41474 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png\" alt=\"office yoga\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Rolls\"><\/span><b>Shoulder Rolls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For office workers, shoulder pain is mostly caused by bad posture. While this issue can be fixed by getting a proper chair and improving your posture, doing shoulder rolls is a good way to prevent and alleviate any pain that you may be having.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting up straight and inhaling deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the inhale, draw the shoulders up toward your ears and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a while then exhale, pushing your shoulders down and forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this two more times and then reverse the direction of the rolling.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Office_Yoga_Chair_Stretches_For_Your_Back_And_Spine\"><\/span><b>Office Yoga Chair Stretches For Your Back And Spine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Spine pain is another of the most common pains experienced by office workers. According to <\/span><i><span style=\"font-weight: 400;\">Spine Health<\/span><\/i><span style=\"font-weight: 400;\">, this pain is a result of static posture \u2013 staying in the same posture or position for long periods, usually while working \u2013 which not only increases stress on different parts of the body but also adds large amounts of pressure to the back muscles and spinal discs (<\/span><a href=\"https:\/\/www.spine-health.com\/wellness\/ergonomics\/office-chair-how-reduce-back-pain\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help relieve this pain, here are some desk yoga back stretches to try at work:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"The_Seated_Twist\"><\/span><b>The Seated Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Also known as the twisted spinal twist, it helps reduce any tightness that may be caused by prolonged sitting and increases your back\u2019s range of motion.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand and turn your chair to the side. Sit back down sideways, with either your right or left side towards the back of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your feet are flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn slightly and hold the back of your chair with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using the chair as support, turn yourself 180 degrees so you are facing the opposite side of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to a minute before going back to the starting position and turning 180 degrees to the other side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-42180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1024x576.png\" alt=\"office yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cat-Cow_Stretch\"><\/span><b>Cat-Cow Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a modified version of the traditional <\/span><i><span style=\"font-weight: 400;\">Marjaryasana\/Bitilasana<\/span><\/i><span style=\"font-weight: 400;\"> pose. Doing this stretch helps increase mobility and flexibility, and relieves any tension in your upper back, shoulder, and neck.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight with your feet on the floor and your hands on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, arch your back and look up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position, and then on an exhale, round the spine and let your head drop forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 5 to 10 times.<\/span><\/li>\n<\/ol>\n<p><b>Back Bend Pose<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scooch toward the very edge at the front of your seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your chest outwards and reach your arms behind, grabbing the back of the chair and clasping your hand. Then, keep your elbows as straight as you can. If you cannot do this, hold on to the sides of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, pull your shoulder blades back and hold. This helps relax your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and relax your shoulders.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For a deeper stretch, especially for that area between the shoulder blades, pull on the chair behind you as you pull the shoulder blades back.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/yoga-poses-to-avoid\/\">Yoga Poses To Avoid With High Blood Pressure: The Best And Worst Poses<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-41636 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5916-1024x576.png\" alt=\"office yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5916.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5916-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5916.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5916-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5916.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Switch_Out_Your_Regular_Work_Chair_For_A_Yoga_Ball_Office_Chair\"><\/span><b>Should You Switch Out Your Regular Work Chair For A Yoga Ball Office Chair?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Washington Post<\/span><\/i><span style=\"font-weight: 400;\">, the popularity of stability balls went through the roof in 2020 after advertisements everywhere pushed the narrative that using these balls as an office chair helps improve your posture and facilitates a core-strengthening workout. But is this true or was it a marketing fad that helped increase the sale of exercise ball chairs everywhere?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So here are some potential benefits of using an office yoga ball chair:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Pain\"><\/span><b>Reduced Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common issues reported by office workers is constant back pain, which is often a result of the posture of the chair itself. Switching from an office chair to a stability ball has been shown to help relieve this pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Occupational and Environmental Hygiene<\/span><\/i><span style=\"font-weight: 400;\"> in 2012, those who are using yoga ball office chairs may experience less pain than those using regular chairs. Researchers found that the use of stability balls at work helped decrease the likelihood of reporting pain from regular office chair use from approximately 45 percent to 21 percent (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/15459624.2012.748324\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An earlier case report published in 2007 by the <\/span><i><span style=\"font-weight: 400;\">Journal of the Canadian Chiropractic Association<\/span><\/i><span style=\"font-weight: 400;\"> also showed similar results. Two patients who had been suffering from low back pain reported improvements after they switched from a regular chair to using a <a href=\"https:\/\/betterme.world\/articles\/aerial-yoga-benefits\/\">yoga<\/a> ball as a work chair (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1924654\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2013, a study done on the use of stability balls for back pain in men and women saw the women in the study report experiencing less lower back pain when using these balls at work. The men, however, did not experience the same results as the women (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24745199\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Activation\"><\/span><b>Muscle Activation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proponents of using a stability ball claim that using one at work will help engage and activate the muscles in your core. One study published in 2017 showed that using a stability ball helps activate lower body muscles, which is essentially working out while seated (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254615001015?via%3Dihub\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-41618 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calorie_Burning\"><\/span><b>Calorie Burning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This ties to the point above. Proponents of the study claim that because you need to keep the stability ball steady, it gives you a workout that results in calorie burning and could lead to <a href=\"https:\/\/betterme.world\/articles\/yoga-for-menopause\/\">weight loss<\/a>. A point to note, however, is that this only relates to free-standing stability balls and not the ones that come with a tiny chair.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><b>Improved Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This was one of the claims that many advertisers used when trying to sell this chair to the general public.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-38926 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168-1024x576.png\" alt=\"office yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Disadvantages_Of_Switching_To_The_Yoga_Ball_Office_Chair_At_Work\"><\/span><b>Disadvantages Of Switching To The Yoga Ball Office Chair At Work<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We have seen the purported benefits of this alternative office <a href=\"https:\/\/betterme.world\/articles\/stress-relief-yoga\/\">yoga<\/a> chair above, but are they all true? What disadvantages may one come across while using a stability ball as a chair at work?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of those:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bad_Posture\"><\/span><b>Bad Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While advertisers claim that the yoga ball will improve your posture at work, experts and research results beg to differ. According to a study published in 2019, researchers found that using this ball for extended periods will result in bad posture. In a study, ten female office workers were asked to sit on this ball and do typing work for an hour.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers found that doing this resulted in more trunk motion and more variation in lumbar EMG, this activity caused more spinal shrinkage as well (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18508028\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Also known as spinal stenosis, this issue, if not rectified in time, will affect and put pressure on your nerves. This will not only lead to a bad posture but also other issues such as numbness, weakness, or tingling of the hand, arm, foot, or leg, neck pain, issues with walking and balancing, as well as bowel or bladder dysfunction in the most severe cases.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Little_To_No_Core_Activation\"><\/span><b>Little To No Core Activation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As mentioned above, many people who suggest the use of the yoga ball as an office chair claim that it will help activate your core muscles, which means that you get to work out while seated at work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, several scientific studies have shown that this is likely just a marketing fad to generate more sales. The muscle activation from using this ball is often never seen, and when seen is very minimal and almost insignificant. This means that, no, using a yoga ball office chair will not give you the abs of your dreams (<\/span><a href=\"https:\/\/www.clinbiomech.com\/article\/S0268-0033(05)00275-5\/fulltext\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254614000076?via%3Dihub\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4569865\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\"><img decoding=\"async\" class=\"aligncenter wp-image-38879 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-1024x576.png\" alt=\"office yoga\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"No_Weight_Loss\"><\/span><b>No Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While there is some muscle activation to be seen in the lower body muscles and sometimes in the core, the activation and calorie burning are not enough to lead to any significant weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Back_Pain\"><\/span><b>Increased Back Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While many of the studies above do show that the yoga ball office chair will lead to less back pain, one study published in 2013 by the <\/span><i><span style=\"font-weight: 400;\">Journal of Electromyography and Kinesiology<\/span><\/i><span style=\"font-weight: 400;\"> showed that this leads to low activation of lumbar muscles, which is due to several factors that can lead to low back pain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23122693\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So should you switch out your regular work chair for a yoga ball office chair?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seeing as the disadvantages mostly outweigh the benefits, we suggest sticking to a normal office chair while at work. If you experience lower back pain while using such chairs, speak to a doctor to find ways to treat or manage this problem. If you still insist on using the yoga ball, try not to use it for more than 30 minutes at a time.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Do_Yoga_While_Sitting_At_Your_Desk\"><\/span><b>Can You Do Yoga While Sitting At Your Desk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, you can. All the yoga stretches and poses mentioned above are office-friendly and easy to do while seated or standing at your desk.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Chair_Yoga_As_Good_As_Regular_Yoga\"><\/span><b>Is Chair Yoga As Good As Regular Yoga?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It depends on how you look at it. According to <\/span><i><span style=\"font-weight: 400;\">Aaptiv<\/span><\/i><span style=\"font-weight: 400;\">, chair yoga was introduced into the fitness world as an alternative to regular yoga. It was mainly meant to be used by individuals with health implications as well as the elderly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Today, office chair yoga is mostly used by people with desk jobs as well as anyone on a long flight to help ease discomfort, reduce work stress and tension, and also to alleviate the potential risk of blood clots (<\/span><a href=\"https:\/\/aaptiv.com\/magazine\/chair-yoga\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). We must say that while chair yoga does provide many of the same benefits as regular yoga, i.e. stress reduction, improving flexibility, relieving cramps and stiffness, and more, it does not burn nearly the same calories as regular yoga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Normal yoga tends to include more muscles as well as many complicated and physically demanding poses, which results in more calorie burning and eventual weight loss.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Office yoga is a simple way to keep you active and work on your mobility and flexibility while stuck at your desk for eight hours a day\u2013 if not more. It is an effortless way to work on and prioritize your health, especially when you have no time to head to the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that being said, these desk yoga stretches are not enough for weight loss, proper calorie burning, or even improved health. So be sure to eat healthy calorie deficit meals and add simple workouts like walking and climbing stairs to your daily activities.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Office_Yoga\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Have you ever wondered how many hours you spend a day just sitting at your desk? While people who work regular corporate jobs might have an idea, people who work from home may be surprised at just how many hours a day they spend simply sitting. The disadvantages of an inactive lifestyle are many\u2013 and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":43896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[109],"class_list":["post-43895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about the practice of \u2605 OFFICE YOGA? \u27a4 Check out this article to find out how you can take traditional yoga to the office.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/office-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day\" \/>\n<meta property=\"og:description\" content=\"Are you curious about the practice of \u2605 OFFICE YOGA? \u27a4 Check out this article to find out how you can take traditional yoga to the office.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/office-yoga\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_723894973.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/77d6d3696cbdd7fd303c1eed347fb85b\"},\"headline\":\"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/\"},\"wordCount\":2475,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_723894973.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Have you ever wondered how many hours you spend a day just sitting at your desk? While people who work regular corporate jobs might have an idea, people who work from home may be surprised at just how many hours a day they spend simply sitting.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The disadvantages of an inactive lifestyle are many\u2013 and all too real! From the risk of obesity, high blood pressure and heart disease, type 2 diabetes, metabolic syndrome, etc. finding a way to remain active is imperative. This is where office yoga comes in. Yoga for office workers is a simple yet gradually <a href=\\\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\\\">effective way<\/a> to ensure that you are moving around throughout the day\u2013 even if you are stuck at your desk for most of it.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If this sounds like something you'd be interested to try, keep reading to find out simple yoga poses that you can do at your desk and in your office for <a href=\\\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\\\">better health<\/a>, posture, flexibility, and more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can I Do Yoga In My Office?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can. Many of us subconsciously do some variation of desk yoga throughout the day, especially when stretching. The trick to office yoga, particularly if you work in a shared space, is to pick simple stretches and poses that are subtle yet effective.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is not the time for elaborate yoga asanas like the Kakasana (crow pose), downward dog, Halasana (plow pose), or even the cobra stretch. Yoga stretches appropriate for the office are those that take up less space and can be done quietly as failure to do this might result in you disrupting your coworkers, which not only affects their productivity and the smooth running of a business but could also end up with a dreaded trip to human resources.<\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/\",\"url\":\"https:\/\/betterme.world\/articles\/office-yoga\/\",\"name\":\"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/office-yoga\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_723894973.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you curious about the practice of \u2605 OFFICE YOGA? 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\u27a4 Check out this article to find out how you can take traditional yoga to the office.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/office-yoga\/","og_locale":"en_US","og_type":"article","og_title":"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day","og_description":"Are you curious about the practice of \u2605 OFFICE YOGA? \u27a4 Check out this article to find out how you can take traditional yoga to the office.","og_url":"https:\/\/betterme.world\/articles\/office-yoga\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_723894973.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/office-yoga\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/office-yoga\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/77d6d3696cbdd7fd303c1eed347fb85b"},"headline":"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/office-yoga\/"},"wordCount":2475,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/office-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_723894973.jpg","articleSection":["Yoga"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Have you ever wondered how many hours you spend a day just sitting at your desk? While people who work regular corporate jobs might have an idea, people who work from home may be surprised at just how many hours a day they spend simply sitting.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The disadvantages of an inactive lifestyle are many\u2013 and all too real! From the risk of obesity, high blood pressure and heart disease, type 2 diabetes, metabolic syndrome, etc. finding a way to remain active is imperative. This is where office yoga comes in. Yoga for office workers is a simple yet gradually <a href=\"https:\/\/betterme.world\/articles\/yoga-for-athletes\/\">effective way<\/a> to ensure that you are moving around throughout the day\u2013 even if you are stuck at your desk for most of it.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If this sounds like something you'd be interested to try, keep reading to find out simple yoga poses that you can do at your desk and in your office for <a href=\"https:\/\/betterme.world\/articles\/hatha-yoga-vs-vinyasa\/\">better health<\/a>, posture, flexibility, and more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can I Do Yoga In My Office?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can. Many of us subconsciously do some variation of desk yoga throughout the day, especially when stretching. The trick to office yoga, particularly if you work in a shared space, is to pick simple stretches and poses that are subtle yet effective.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is not the time for elaborate yoga asanas like the Kakasana (crow pose), downward dog, Halasana (plow pose), or even the cobra stretch. Yoga stretches appropriate for the office are those that take up less space and can be done quietly as failure to do this might result in you disrupting your coworkers, which not only affects their productivity and the smooth running of a business but could also end up with a dreaded trip to human resources.<\/ ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/office-yoga\/","url":"https:\/\/betterme.world\/articles\/office-yoga\/","name":"Office Yoga: An Effortless Way To Work On Flexibility Throughout The Day - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/office-yoga\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/office-yoga\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_723894973.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you curious about the practice of \u2605 OFFICE YOGA? 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