Yoga in the Office: Relieve Pain and Promote Weight Loss

I know that women who sit in the office for long periods of time often experience back pain, neck stiffness, and weight gain. Yoga is a popular form of exercise nowadays, and doing yoga during work breaks can not only relieve fatigue caused by work, but also help with weight loss. So, what kind of yoga can be done in the office? When doing yoga, it is important to focus on slow and gentle movements, reaching your own limit. The Change series of yoga poses can bring about instant changes. It is also best to avoid practicing yoga for weight loss before or after meals, as practicing on an empty stomach or during fatigue can yield the best results.

Sitting Posture Breathing

Sit upright in a chair, inhale, straighten your spine, and relax your shoulders. Exhale, twist your head to the left, slightly engage your lower abdomen, and tighten your knees as much as possible. Return to the center with inhalation, exhale and turn to the other side. Keep your lower body still while allowing your upper body to rotate slightly with your head. Benefits: Prevents hunching and slouching, improves flexibility of the neck and spine, and enhances focus and productivity in the afternoon.

Shoulder and Back Stretch

Stand or sit on a chair, inhale, straighten your spine, and lift your left hand above your head while extending your right hand up your spine. Exhale, clasp your hands together, and open your shoulders as much as possible. If you can't clasp your hands, you can use a towel. Focus your eyes on the middle elbow of your left hand and maintain 2-3 breaths. Benefits: Strengthens back muscles, exercises the spine, and increases flexibility of the shoulders.

High Mountain Variation

Sit on a chair with your knees together and your spine straight. Inhale, clasp your hands behind your back with palms together. Bring your elbows closer together. Exhale, turn your head to one side. Maintain 2-3 breaths. Inhale and return to center, exhale and repeat on the other side. Benefits: Relieves shoulder and neck tension, prevents shoulder inflammation and cervical spondylosis. Note: If you can't reach your hands together, you can interlace your fingers behind your back instead.

Single Leg Knee Bend

Sit on a chair, inhale, lift your left leg parallel to the ground, and bend your right leg placing it on top of your left knee. Exhale, keep the inner thigh of your right leg tight and press your foot against your left knee. Maintain natural breathing, keep your spine straight, and feel as if there is a rope pulling your body upward from the top of your head. Switch to the other leg to complete the pose, and hold each position for at least 15 seconds.

Squat Lotus

Squat down with your knees apart, lift your heels, and engage your glutes. Inhale, straighten your spine, extend one arm upward, and lightly touch the side of a nearby chair with the other arm. Keep your lower body as stable as possible, and stretch your waist and neck to one side. Maintain 2-3 breaths. Benefits: Prevents lower body swelling from prolonged inactivity, stimulates pelvic blood circulation, and increases flexibility of the hip joint. Stretches the waist and back muscles.

Camel Pose

Kneel down with your knees together. Exhale, extend your hips and pelvis forward, and slightly lean your spine back. Inhale, lightly touch the chair with both arms and bring your elbows closer together. Rotate your head to the left with exhalation, and relax your eyes. Inhale and return to center, exhale and repeat on the other side. Repeat 5-6 times. Benefits: Stretches tense back muscles and reduces fat in the back and arms.