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Practice 5 Minutes of Yoga in the Office

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🎯 Key Points
  • Helps improve focus and concentration.
  • Reduces stress and tension in the body.
  • Increases energy levels and productivity.
  • Improves posture and reduces risk of back pain.
  • Provides a sense of freedom and relaxation in open spaces.

Taking microbreaks  or short breaks at work every day helps improve productivity and efficiency, it has been proven. Microbreaks are breaks of 5 minutes every hour, in which you must stop looking at the computer screen and it is convenient to get up and move to go to the bathroom or have a drink. You can use an alarm or application to remind you.

There are seven stretches based on yoga postures with the help of a chair, inhaling and exhaling through the nose. This way you take advantage of the rest to mobilize your body with postures, while improving tissue oxygenation with breathing, which will help you increase your physical and mental energy.

Remember : Breathe through your nose. Inhale as you turn to the right and exhale as you turn to the left.

Benefits of Practicing 5 Minutes of Yoga in the Office.

Practicing yoga in the office offers numerous benefits for both employees and employers. Some of the key benefits include:

1. Stress relief.

Yoga can help employees manage stress and anxiety, which are common in a high-pressure work environment. By practicing yoga, employees can relax, clear their minds, and improve their overall well-being.

2. Improved focus and productivity.

Regular yoga practice can enhance concentration and focus, leading to increased productivity in the workplace. Employees who practice yoga may also experience improved memory and mental clarity.

3. Physical fitness.

Yoga is a great way to incorporate physical activity into the workday. It can help employees improve their flexibility, strength, and posture, which can reduce the risk of musculoskeletal issues and injuries.

4. Team building.

Group yoga sessions can promote a sense of camaraderie and teamwork among employees. By practicing yoga together, colleagues can bond, support each other, and create a positive work environment.

fiqo desk

5. Increased morale and job satisfaction.

Employees who practice yoga may experience higher levels of job satisfaction and overall morale. Yoga can help employees feel more relaxed, energized, and happy, leading to a more positive work environment.

6. Reduced absenteeism and healthcare costs.

Regular yoga practice can boost employees’ immune systems and overall health, leading to fewer sick days and lower healthcare costs for employers. By investing in employee wellness through yoga, companies can save money in the long run.

💡 Tips FitnessQuora.com
Overall, incorporating yoga into the office can have a positive impact on both the physical and mental well-being of employees, leading to a happier, healthier, and more productive workforce.

5 Minutes of Yoga in the Office.

1. Urdhva Hastasana.

Urdhva Hastasana
Urdhva Hastasana
  • Twists in the chair.
  • Neck stretches with the help of the hand.
  • Urdhva Hastasana with hands clasped above, and tilted to the sides.
  • Urdhva Hastasana with the palms of the hands joined above.

2. Garudasana.

Garudasana chair

Link your arms until your palms join together, and cross your legs. Inhale and exhale through your nose 3 times and repeat, changing the rotation of your arms and legs.

3. Ustrasana.

Ustrasana chair

Stand on the edge of the chair and place your palms on the backrest to help you arch your back backwards. Try not to lift your sit bones off the chair. Inhale and exhale through your nose 3 times.

4. Utkata Konasana.

Utkata Konasana
Utkata Konasana
  • Preparation/Inhale.
  • Goddess/Exhale.
  • Twists to each side/Inhale when turning to the right-Exhale when turning to the left.
  • Lateral stretches/Inhale when stretching to the right-Exhale when stretching to the left.

5. Adho Mukha Svanasana.

Adho Mukha Svanasana
Adho Mukha Svanasana

Place your hands on the sides of the chair and bend at the waist as you exhale, lengthening your back and keeping your knees extended. Inhale and exhale through your nose 3 times.

6. Parsvottanasana.


From the previous position, step towards the chair with your right leg, straighten your knee and bring your forehead to the chair as you exhale. Breathe 3 times and repeat with the other leg.

7. Ashwa Sanchalanasana.

From the Pyramid pose with your hands on the sides of the chair, exhale to bring your left leg back, resting on the ball of your foot. Inhale, lengthen your back and hold the posture for 3 breaths. Repeat on the other side. 


  • Ensure you have enough space to move around safely.
  • Avoid practicing difficult poses that may cause strain or injury.
  • Take breaks to stretch and move around to prevent stiffness.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Use a yoga mat or non-slip surface to prevent slipping.
  • Stay hydrated and drink water before and after practicing yoga.
  • Consider wearing comfortable clothing that allows for easy movement.

Frequently Asked Questions.

1. How can I practice yoga at work?

You can practice yoga at work by taking short breaks to stretch, doing seated poses at your desk, or attending a lunchtime yoga class.

2. Is 5 minutes of yoga enough?

Yes, 5 minutes of yoga can be enough to help improve flexibility, focus, and overall well-being.

Bottom Line.

Practicing just 5 minutes of yoga in the office can have numerous benefits for both physical and mental well-being. It can help reduce stress, improve focus and productivity, and alleviate physical discomfort from sitting at a desk all day. Incorporating this quick and simple practice into your daily routine can have a positive impact on your overall health and happiness. So why not take a few moments out of your day to stretch, breathe, and re-energize with a short yoga session in the office? Your body and mind will thank you for it.

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This content is based on scientific research and written by experts.

Our team of licensed nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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