10 Basic Yoga Poses for Beginners to Avoid Getting Tired at Work
Work Wellness

10 Basic Yoga Poses for Beginners to Avoid Getting Tired at Work

|Aug 22, 2022

Businesses are beginning to include yoga in their health initiatives while their employees meddle with office accessories. Yoga has grown in popularity in offices all around the world due to its numerous health advantages that have been documented throughout history. Due to the increased need for workplace yoga, several yoga instructors now provide their expertise exclusively to businesses.

Yoga has several advantages that you may use in the office—both in terms of enhanced productivity and energy levels. We frequently succumb to unhealthy lifestyles in our everyday lives as we attempt to manage work and family. Functioning for 6 to 8 hours a day reduces blood flow and increases stress, which diminishes energy and promotes exhaustion.

Even light stretches have been shown to promote blood flow and aid in the production of energy. Yoga assists in reducing weariness by increasing the circulation of blood through its vigorous motions. In addition, you may reap the rewards of yoga at work by performing brief, easy yoga poses and releases. We will now be discussing some basic yoga poses for beginners below.

List of the 10 Best Yoga Poses for Beginners

Yoga is a delightful addition to any training program, and you can do it anywhere. Even on a stool for a standing desk. Largely thanks to its distinctive pranayama inhalation, yoga enhances muscular tone, mobility, and stability, as well as your capability to relax and achieve stress.

Additionally, studies have demonstrated that easy yoga poses for beginners improve general well-being by lowering stress, tension, sadness, and severe pain or by improving sleep. Are you prepared to attempt it? Here are ten simple yoga poses for beginners. Moreover, you can use the Bellabeat yoga mat for performing the following poses at the workplace.

Adho-Mukha Svanasana

Adho-Mukha Svanasana basic yoga poses for beginners

Yoga and the down dog stance go together, but only because you've known of it wouldn't mean it's simple to perform. Among other standing yoga poses for beginners, in this position, beginners frequently bend further forward, turning it more into a plank. However, bear in mind to stretch your hip bones high while keeping most of your pressure on your legs, with your ankles pointing downward. Whether you have tight quadriceps, you may need to budget your knees to make the action slightly easier. Keep your feet aligned.

Mountain Position (Tadasana)

Mountain posture is just as significant, even if it isn't as well known as the previous pose. This is a great chance to discuss orientation, which refers to how your body components should be positioned in each posture. In this pose, your shoulders, as well as pelvis, are packed so that a vertical line runs from the crown area to your feet. Since every person's physique is unique, concentrate on extending up with your backbone and tucking your toes under. In class, a yoga instructor may walk you through it all and encourage you to control your body on your feet and move your shoulders down towards your back.

Prolonged Side Tilt (Utthita-Parsvakonasana)

Prolonged Side Tilt (Utthita-Parsvakonasana)

An alternative to placing your palm on the ground in this pose is to raise your elbow to your thighs. It shouldn't be too heavy, just softly resting on your thigh. You may maintain an open shoulder posture by making this change. Putting your hand on such a block is another option. You might well compromise the posture of a torso if you reach for the ground until you're ready, moving your chest downward instead of upward.

Backward Warrior (Viparita-Virabhadrasana)

This pose includes a little side bend that opens the heart, as well as an additional backbend. Rooting towards the front leg's sole, anchoring the rear foot's outer edge, and contracting the buttocks and quadriceps are all crucial for maintaining stability in the position. Concentrate your eyes up toward the hand reaching overhead. As you descend further into the hips, maintain your front knee tracking over your ankles.

Half Front Bend (Ardha-Uttanasana)

Half Front Bend (Ardha-Uttanasana)

The devotional sun sequence frequently includes this flat-back front stretch, also known as the "halfway raise." As a result, it's frequently hurried, but taking the time to concentrate on it individually is worthwhile. Being conscious of your muscle control includes knowing when your spine is flat. It's beneficial first to take a quick look in the mirror. To maintain a straight posture, you might discover that you'll need to allow your hands to rise as high as required off the floor and to your legs. Kneel gently if necessary.

Plank Position

Although it may seem unusual given how unlikely it is that you would trip or fall overboard, this posture is all about developing core stability. Planking is a great technique to improve your strength and endurance. A solid base is necessary for several yoga positions, such as standing variations and arm combinations. Attempt to maintain a neutral backbone and hips.

Cat-Cow Stretch (Chakravakasana)

Cat-Cow Stretch (Chakravakasana)

A basic approach to performing a vinyasa pattern by synchronizing your motions to your breathing is to go back and forward between. This wakes and relaxes the back, increases body consciousness, and opens and warms the entire body.

Bridging Pose (Setu-Bandha Sarvangasana)

Back stretches in chair, sometimes referred to as spine stretch, and may be explored gently in Bridge Pose. Starting to include this kind of activity will benefit your spine's flexibility and counteract the negative consequences of prolonged sitting. Try building a reinforced overpass with a block if bridging seems too demanding. When supporting the position with your leg muscles, keep in mind to ground into your feet.

Cobbler's Position (Baddha-Konasana)

Cobbler's Position (Baddha-Konasana)

In this pose, you may use gravity to extend your upper thighs. Props such as an ergonomic desk stool or other home gym equipment might help a lot if this posture is challenging for you. Your hips will be raised if you sit on a block, pillow, or sheet, allowing your knees to expand more freely. This position stretches underused parts of the body, notably the tedious groups of the groin, because it's uncommon to sit this way in ordinary life. High ankles require a lot of work to maintain, and also, for the stretching to be effective, your legs must be at ease. The fix is to give every knee anything to rest on by placing a block (or other supporting objects) below it.

Simple Pose (Sukhasana)

Cross-legged seated stretching need not be a challenging position. Similar to other balancing yoga poses for beginners, you may start to undo the consequences of excessive chair sitting by strategically using props to change an awkward situation into one that is comfortable.



These are some of the best yoga poses for beginners. We hope you will try any of these and eliminate the dizziness you feel at the workplace. You can also incorporate yoga into your lifestyle even when you are seated. Do some chair yoga poses for beginners, and you are good to go.

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