While having an office job has its benefits, sitting for prolonged hours increases the risk of developing health issues. These issues include musculoskeletal conditions, obesity, and diabetes. A sedentary lifestyle can also lead to ovarian, prostate, endometrial, or colorectal cancer.

Yoga is the ideal activity to prevent your health from declining at your job. It can also help you increase productivity and reduce stress.

In this article, we talk more about the benefits of yoga and how to implement it at your job.

The Pomodoro Technique and Productivity: Why 5 Minute Breaks Matter

Pomodoro, which happens to be Italian for tomato, is a time management technique that helps to:

• Reduce work distractions
• Increase your focus on specific tasks
• Have a consistent work pace
• Increase motivation by feeling fulfillment when achieving tasks consistently

In short, the Pomodoro technique helps you increase productivity. It works because it is easier to focus for 25 minutes rather than for 8 hours straight.

How it Works

To do the Pomodoro technique, follow the next steps:

1. Pick one single task.
2. Set a timer for 25 minutes. One Pomodoro equals 25 minutes.
3. Work on your task until the timer goes off.
4. Take a 5-minute break.
5. After completing 4 Pomodoro, take a 25-minute break.
6. Repeat steps 1 to 5 until you finish your task.

Why Choose Doing Yoga for Your 5 Minute Break?

As you can see, breaks are a must to increase productivity. However, rather than using your work break to indulge on social media, we recommend doing yoga.

According to studies, the benefits of yoga include:

• Improves mindfulness, self-efficacy, and other cognitive skills
• Enhances your ability to focus
• Improves emotional control
• Helps with relaxation and stress reduction
• Improves physical health

How to Do Yoga at Your Desk

Here are some yoga for beginners tips to try on your office break:

Before Starting: Mindful Meditation

1. Check-in With Yourself. Check how you are feeling and your thoughts.
2. Breathing. Take a deep breath as you release your thoughts and feelings.
3. Don’t Rush. Remind yourself that this break is only to help you improve your overall well being. This is not just another work task.

Try Those Yoga Poses while sitting at Your Desk:

Seated Bend

1. Sit down in a chair and put your feet flat on the floor.
2. Bring your upper body downwards. Nevertheless, avoid resting your chest on your thighs.
3. Straighten your arms and reach to the floor with your fingertips only. If the palm of your hand is completely touching the floor, lift your upper chest.
4. Take a deep breath.
5. Repeat 5 times.

Seated Yoga Seal (Office-Friendly Version)

1. Sit down in a chair with straight knees. Your feet should be on the floor.
2. Bring your hands together behind your back. Interlace your fingers.
3. Straighten your arms completely.
4. Without letting go, take a deep breath. Meanwhile, feel how the tension of your shoulders disappears.
5. Repeat 5 times.

Chair Pigeon

1. Sit down nice and tall on a chair, with your feet flat on the floor.
2. Place your right foot on top of your left thigh (just above the knee).
3. With a straight back, lean slightly towards your thighs. Your back should form a 45-degree angle.
4. Hold the pose for 5 to 10 breaths.
5. Switch your legs and repeat steps 3 to 4.

Seated Twist

1. Sit down nice and tall in your chair.
2. Your feet should be resting flat on the floor.
3. Twist your upper body towards the back of the chair. Afterwards, place your hands on your waist to help you keep your balance.
4. Hold for 3 to 5 breaths. Repeat on the other side.

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