Increase Focus and Concentration With This 15-Minute Office Yoga Practice

By Top.me
Top.me

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Feeling unfocused, scattered, all over the place? Our busy work life makes it harder for us all to focus and be productive. This yoga routine is meant to diffuse the chaos created by a busy work day. Its poses will hone your focus and make it easier for you to concentrate on the important things ahead.

Connect your breathing to your movements. Practice being in the here and now. Become more mindful. Start off your day with this routine, or do it any time you feel like you need some reigning in. New found focus is simply a few breaths and poses away. Namaste!

  • Begin in Seated Mountain Pose.
  • Press your sitting bones into the seat of the chair and point the crown of your head toward the ceiling to lengthen your spine.

Seatted Mountain Pose

  • Perform neck stretches to relax your head and warm up your neck.

Neck Stretches

  • Bring your palms together in front of your chest in Prayer Pose.

Prayer Pose

  • Circle your arms out to each side and then bring your palms together overhead to perform arm stretches.

Arm Stretches

  • Bend your left elbow and bring your left forearm behind your back, resting the back of your hand in the middle of your back, near your shoulder blades. 
  • Extend your right arm over your head. Then bend your right elbow and clasp the fingers of your hands.

Arm Stretching Behind the Back Finger Clasp

  • Return to Seated Mountain Pose.

Seatted Mountain Pose

  • Perform shoulder stretches to relieve tightness in your upper back, shoulders and neck.

Seated Mountain Pose With Shoulder Shrugs

  • Raise your arms above your head, palms facing, your shoulders relaxed and down. Breathe calmly.

focus-yoga

Arms Over Head

  • Place your right hand on your right hip and extend your left arm overhead with your palm facing in.
  • Stretch to the right and then left to perform a Seated Side Bend.

Seated Right Side Bent Seated Side Bend

  • Return to Seated Mountain Pose.

Seatted Mountain Pose

  • Raise your arms to shoulder height in front of you, palms facing up.
  • Cross your left arm over your right arm so your elbows are on top of each other.
  • Bend your elbows and wrap your forearms around each other so your palms are facing each other, fingers pointing straight up.
  • Perform this with your other arm.

Arm Cross Position

  • Return to Seated Mountain Pose.

Seatted Mountain Pose

  • Extend your arms over your head and then bend forward from your hips to move into Chair Forward Bend.

Chair Forward Bend

  • Return to Seated Mountain Pose.

Seatted Mountain Pose

  • Interlace your fingers under your right thigh and lift your right knee up and then left one toward your chest to move into Seated Knee to Chest Pose.

Seated Left Knee to Chest PoseSeated Right Knee to Chest Pose

  • Return to Seated Mountain Pose.

Seatted Mountain Pose

  • Place your right ankle on top of your left knee and rest your right hand just above your right knee.
  • Gently press your right knee toward the floor to perform Chair Hip Stretch.

Right Chair Hip StretchLeft Chair Hip Stretch

  • Return to Seated Mountain Pose.

Seatted Mountain Pose

  • Position the right side of your body facing the chair back and hold the chair back with your hands at shoulder height.
  • Twist to the right to move into Chair Twist.
  • Perform the same move with your left side.

Left Side Chair TwistRifgt Side Chair Twist

  • Return to Mountain Pose.

Seatted Mountain Pose

  • Move your chair close to a table and perform Chair Forward Bend, resting your forearms on the table and resting your head on your forearms.
  • Stay in this pose for a few minutes, allow your body to relax.

Chair Forward Bend

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