Guided meditations can be a few minutes to hours. Guided meditations can reduce stress and improve mental health as well as physical well-being. If yoga is not possible, a guided meditation can be another way to help provide calmness and focus to your day. Once completed, take the remaining time to meditate or visualize your day. Now raise your chest up and enter into warrior 1 pose. Next, bring your right foot in between your hands, you should be in a low lunge. Walk your hands out in front of you and raise your body into a plank position. Now walk your hands back so that you are in a tabletop position. Your head should come down towards your chest and extend your hands outward into child’s pose. Now, sit back and extend your arms as you enter into child’s pose. Ex: (Cat, cow, cat, cow…) Remember to breathe through these exercises. Here we will alternate between cat and cow pose 10x total. From there lower your knees to the floor in a tabletop position. Next, walk your hands out away from your toes so that you are in a downward dog pose. You should now be in a standing forward bend pose. If you’re unable to reach your toes feel free to put your hands on your knees or shins. Next, you’re going to slowly bring your fingers down from the sky to your toes. Inhale deeply through your nose and exhale through your mouth. Make sure to take deep breaths throughout the poses. Next, reach your fingers up to the sky in a raised hand pose for 30 seconds. If experienced in yoga feel free to add more advanced poses or create your own routine.īelow is a set of beginner yoga poses followed by a sample yoga flow that can be used or recreated to what works best for you: While yoga has many variations and many poses this guide will include beginner-level poses. Yoga can be modified and can be done with minimal space. Although there is equipment to assist or offer more difficulty to poses it is not needed. One of the many benefits of yoga is no equipment is necessary. Having a yoga session in your office or workspace might not be as difficult as you might think. A Quick Guide to Yoga and Guided Meditation If you work from home, you may have the benefit of more personal space and privacy. This is an added bonus for some that may not have a private space at work. Many workplaces have transitioned to working from home or limited time in the office and/or restrictions on the number of staff. How many of us have worked through lunch or brought work home with us? The purpose of a “quick guide to yoga in the office” is to hopefully help make the work day more manageable as well as provide you with an increased mood and the ability to improve your well-being while at work. So frequently we go through the work day without taking time for ourselves. Some of the benefits of yoga at work are: Not just at work but in overall well-being and mental health. The benefits of yoga can enrich your daily life. This might be what’s missing from your work day. All you need to do is carve out 10 minutes of your day…If you just told yourself “I do not have 10 minutes to do yoga,” keep reading.
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