Nowadays people, especially women, are empowered to make themselves healthier because of the abundance of information found at the Internet. However, due to all sort of activities that women ventured into, they forget to have a consistent, scheduled, or daily workout activity. The truth, though, is that women need not to visit any gym, bring yoga mats, or wear their running shoes just to have a workout! All they need to do is to find a space in their house or specifically in the office where they do some yoga positions. Below are some of the yoga poses that you can do in school or at work.

1.    Seated Crescent Moon Pose

More often than not, our posture gets affected by the way we slouched in front of a computer. This results in having neck and shoulder discomfort. Doing the seated crescent moon pose corrects your posture by making you sit taller. Also, this pose makes you have a sharper focus.

How to do it

Sit properly without leaning at your chair. Raise your arms and hook your thumbs together; stretch your fingers wide, or you may just intertwine them. Then, look upward. You may focus your attention at your hands or at the ceiling. Either way,  lean to the right while taking 2-3 slow and deep breaths. After that, lean to the left and take 2-3 slow and deep breaths. Repeat the process as desired.

2.    Chair Pigeon Pose

Oftentimes, imbalances in the hips and lower spine occur when your legs are crossed, for quite a long time, on one side only more than the other. Having this imbalance might result in various complications in our posture. Doing the chair pigeon pose will help your body correct the imbalances made by this position.

How to do it

While you are seated on your chair, place your feet flat on the floor. Then at a 90 degree angle, cross your right leg over your left leg. While doing this, make sure that your foot is kept flexed in order not to put any pressure on your knee. The weight has to be maintained and distributed  while staying in an upright seated position.

There must be a gentle to moderate stretch on the outermost part of the right thigh while in this position. Hold 5 to 10 breaths before switching the position to your left leg.

3. Scale Pose

This pose helps strengthen your arms and core muscles. When people are busy and when there is an absence of workout or exercise, the core muscles weaken. This weakening results in various problems more particularly in postures.

How to do it

Sit at the edge of a chair. Ideally, your chair should not a couch or a high chair but an ordinary chair. Then, press your hands down or hold the right and the left side of your hips. After that, raise your legs and butt off the seat. As you do this pose, keep your abdominal muscles tight while the tops of your shoulders down. Hold your breath for 5 seconds. Then, go back to the ordinary sitting position. Repeat this process as desired.

4. Cow Face Shoulder Opener

Your back is the most affected part whenever you do not have time for workout. This position aims to make your back muscles be acquainted in “pulling your back” so that your back will automatically correct its posture even without you minding it all the time.

How to do it

While being seated on your chair, take your right arm up pointing to the ceiling. Then, bend  your right hand at the elbow and place your right palm at your upper back. Next, take your left hand and hold below the right elbow and gently press your right hand downward using your left hand. Allow your right hand to move a little further downward and pull your back. Inhale and count 5 counts or as desired before you shift the positions of your hands. Make sure that as you do this pose, try to relax your arms, elbows, and back.

5. Wrist and Finger Stretches

If you’re always busy, your hands are also affected a lot, so this pose allows your hands to relax in order to be ready to the next challenges that you need to face.

How to do it

Stretch your arms to the sides or forward. Then, draw 5 circles inward and outward with your wrists. Then, spread the fingers and close the fists fast. Repeat this 5 to 10 times in order to release any tension.

Being busy in school or at work does not give you an excuse not to workout anymore. These poses are very simple that you need not to bring your yoga mats and other yoga stuff with you.