5 Simple Office Yoga Positions to Help You Focus Better

May 9, 2020

Sitting in a chair for hours straight trying to do work is not only difficult, but nearly impossible when working from home. From kids yelling to phones ringing to dogs barking, peace and quiet is difficult to maintain. 

We’ve thought of some good yoga poses that will allow you to pause, take a breath, relax, and then return to your task at hand, refocusing your mind effectively. These poses target the areas of the lower back, neck, and shoulders, all of which usually are the sorest and worst off after long hours of sitting in a chair. 

Office Yoga Positions Samples

Please note that we are not medical professionals, and instead merely suggest these positions to give physical relief, stretch sore muscles, and allow you to relax for a moment. 

That said, here are some office yoga positions to help you focus:

Learn these Office Yoga Positions for Better Focus - YOUTOHEALTHY

You may also like: How to Teach Mindfulness to Your Kids in Moments of Crisis

1. Cat-Cow 

Office yoga positions cat and cow - YOUTOHEALTHY
Photo by Cliff Booth from Pexels

The first yoga position is relatively well-known and easy to do. It stretches your lower back. 

Start on your knees with your hands touching the ground. From here, slowly alternate between arching your back and dropping your stomach toward the floor. 

You should start to feel your back stretching and relaxing. Hold each position, cat (back arched up) and cow (stomach dropped down) for about 5 seconds, slowing down your breathing and focusing on each breath. 

Do this as often as you feel the need. 

2. Cobra 

Office yoga positions cobra pose - YOUTOHEALTHY
Photo by Valeria Ushakova from Pexels

This next yoga position also targets your lower back. 

Lie on your stomach on the floor with your palms touching the floor. Then slowly raise yourself up by straightening your arms and lifting your chest. You should feel a stretch in your lower back as it curves in towards the floor. 

For more of a stretch, you can tilt your head back and look up toward the ceiling. Hold this position for approximately 10 seconds, focusing on slowing down your breath and letting your body release any tension. 

3. Cactus arms 

Your arms and shoulders can also get sore from hunching over a computer. This position targets your shoulders and encourages flexibility. 

Lie down on your back with your knees bent up. Take your arms and bend them at 90-degree angles, pretending to look like a Saguaro cactus. Then push your arms as far back into the floor as possible, keeping your back straight. 

You should feel a nice stretch in your shoulders as well as your chest muscles. Hold this position for approximately 10 seconds for a nice stretch, all the while listening to your body and focusing on your breath. 

4. Child’s pose 

Woman practicing yoga child's pose - YOUTOHEALTHY
Photo by Elly Fairytale from Pexels

One of the most popular and well-loved positions in yoga, child’s pose, is both relaxing and good for stretching your sore shoulders and arms. 

Begin by sitting on your knees with your feet underneath your buttocks. Fold over your thighs and touch your face to your knees. Extend your arms in front of you as far as they will go, with your face moving towards the floor. Keep your fingers straight and outstretched. 

Hold this position for as long as you would like, again focusing on your breath and allowing yourself to let go of any tension in your body. 

This position is good for allowing yourself to recenter your focus and take a moment to relax. 

5. Eagle arms 

Yoga eagle arms pose - YOUTOHEALTHY
Photo by Retha Ferguson from Pexels

This last yoga position can be done both seated or standing. 

Bend both arms at 90-degree angles. Using your left arm, reach under your right arm and wrap the left arm around the right, so that your left palm is touching your right palm.

Your arms should look twisted, and you’ll begin to feel a stretch in both arms. Hold this position for about 10 seconds, then switch arms, wrapping the right arm around the left. For a bigger stretch attempt to push your shoulders down away from your ears. 

This stretch targets both the arms and shoulders, allowing for the release of tension and the relaxation of your body.

Final Thoughts on Office Yoga Positions for Better Focus

There are many more yoga positions out there to help stretch and relieve pain in your body. But these office yoga positions are quick and easy and allow for you to feel refocused and productive, without having to spend time in a full workout. 

One final tip: In order to feel more energized, be sure to take walking breaks in order to give your body a rest from sitting. This will also help to relieve muscle strain as well as eye strain and allow you to refocus your mind.

Just keep in mind that the goal is to work better, not harder! If pain is persistent, be sure to seek medical advice.

Which one of those office yoga positions have you tried? Let us know how you felt in the comments.

More about Kenna Castleberry

Kenna Castleberry is a science communicator finishing her M.Sc. at Imperial College, London. Her hobbies include running, archery, hiking, yoga, reading, and podcast listening.

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