Work at Home: Take Yoga with You

yoga at work

Can’t find the time to attend yoga in this competitive world or perhaps the bed seem to always pull you back in instead of allowing yourself to get into a good stretch or sweat? If you haven’t heard on the benefits of yoga as a stress-buster and the perfect companion to pair with those who’s always anxious on deadlines; here are few poses you may do at home whether you’re listening on a conference call, in the middle of finishing your decks or trying to shoot as much emails a day can fill.

Begin your yoga sequence on the floor to give yourself a break from being seated for hours.

The Child’s Pose

Just like honoring the king, get into the balasana (resting pose) or child’s pose as we call it. A perfect therapeutic asana to those who are stressed.

Child's pose

balasana (Child’s Pose)

  • Gently stretches the hips, thighs, and ankles
  • Calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain when done with head and torso supported







Modified Three-Legged Facing Downward Dog

This Adho Mukha Svanasana is perfect to those with tight hips and needs a little help on loosing it up after all the day’s work and weeks of just being seated in front of a computer or over-staying at the nearby coffee shop.

Modified Three Legged Downward Dog

  • Full-body stretching
  • Strength building
  • Energizing and rejuvenating the nervous system
  • Relief from stress, headaches, fatigue, poor digestion, and back pain
  • overall balance

Cat’s Pose

This is usually paired with the Cow’s Pose. Keep that posture away from protruding or having your back prone to misalignment.


  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and belly organs

Cobra Pose

This heart opener which is also called as Bhujangasana will keep your chest free from
stiffness as you’re always scrounged for working seated.

Cobra Pose

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.




Dolphin Plank Pose

Aside from it works on your core to tighten and activating it. This pose is great as an overall strengthening for your body and balance.

Dolphin Plank Pose

  • Calms the brain and helps relieve stress and mild depression
  • Stretches the shoulders, hamstrings, calves, and arches
  • Strengthens the arms and legs, and core
  • Helps prevent osteoporosis







I will be featuring three (3) more in the next coming post. Remember, always keep your chest open and square your hips. Each of these poses would help you sheer away from the stress at the back of your shoulder.

Trust me, it’ll help. Big time.

*information from yoga journal.


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