Yoga In The Office

As soon as the last holiday is over, you're already back in the swing of everyday life. One appointment follows another and the holiday relaxation is quickly gone. With office yoga, you can switch off for a few minutes, put stress in its place and simply take a short holiday in your head. You will notice that you are much more balanced and productive afterwards.

Our four exercise units can easily be done at your desk, whether in the office or at home. They can be done as a circuit, but also individually, depending on how you feel at the time and which area is particularly painful.


Exercise 1: Head

Prepare yourself for the exercise. Sit upright on a chair. Carefully tilt your head to the right and make sure that both shoulders remain at the same height.
Pull your left shoulder slightly downwards to increase the stretch. Place your hand on your head and apply gentle pressure. Hold this position for a few seconds.
Then return to the starting position and tilt your head to the left.

Repeat this sequence 5 times.




Exercise 2: Shoulders

The next exercise focuses on stretching the shoulder and neck muscles after long hours in front of the computer.

Prepare yourself mentally for the exercise again. Stretch your arms horizontally forwards with your palms facing upwards.
Now raise your arms to chest height.
Now cross both arms together: the left elbow is over the right upper arm.
Both palms continue to point upwards. Bend your arms and bring your hands close to your head. Place either the backs of both hands or the palms together and press them lightly against each other.

Hold the position for 5 breaths. Breathe in again and change position.

Exercise 3: Knees

Sit upright on a chair, place your feet flat on the floor, about shoulder-width apart.
Slowly lift one knee and gently pull it towards your chest with both hands.
Hold the position for about 15-30 seconds. Breathe in and out calmly and evenly.
Slowly lower the knee again and return to the starting position.

Repeat the exercise with the other leg.

Exercise 4: Feet

This exercise helps to stretch the hamstrings and calves. It promotes blood circulation in the legs, which contributes to muscle and joint health, and can improve posture in the long term by creating balance between muscle groups.

To do the exercise, sit on a chair with your back straight and your feet flat on the floor. Extend one leg straight forwards so that your heel is resting on the floor and your toes are pointing upwards.
Slowly bend forwards, keep your back straight and reach as far as you can towards your outstretched foot with your hands.
Hold the stretch for 15-30 seconds without bouncing or rocking. Breathe in and out calmly and evenly.

Repeat the exercise with the other leg.


Exercise tipps while working: simple foot circles or toe taps help losening tensions and revitalising tired legs.


Plan for one exercice a day and block the time in your calendar. If you really don't have time for above exercises, simply pause several times a day, close your eyes and breathe consciously for 1 minute.

With this in mind – have a relaxed working day!

Interested in finding out more? Then stay tuned!