When you work in an office, staring at a computer all day long can quickly make you forget about your body’s needs. It can be too easy to lose yourself in concentration on your computer screen and forget about your own well-being, often to the detriment of productivity.

Give Your Brain a Break.

According to several studies, it’s been established that the human brain can only take in up to 45 minutes of information while still maintaining focus. Therefore, it’s important to try build in regular pauses into your daily schedule. Ideally, you should be aiming to take a break every 45 minutes if possible, allowing your brain to take a true rest. Checking Instagram and Facebook on this break doesn’t count!

Of course, the best break would be to go outside and get some fresh air, take a walk or do some physical activity. But I know it’s not always possible to leave the office, especially if you’ve got a day full of important deadlines. However, it’s been shown that yoga is a great way to increase the GABA levels within the brain, which is really good, as low GABA levels have been linked with disorders such as depression and anxiety. GABA is a neurotransmitter responsible for brain development, which helps improve your mood and ability to focus, as well as controlling stress.

Taking 5 minutes for a quick yoga session at work is an excellent method for reducing stress and rejuvenating the mind, without the need to leave the office. That way you’ll return to your work fresher and more prepared to tackle all your daily tasks.

Instead of just refilling yet another cup of coffee, I suggest you try this no-hassle yoga sequence, specifically designed to be done in your chair at work.

1. Close your eyes. Take 3-5 deep breaths. This will help relax your body and awaken the mind.
2. Keep your eyes closed. Drop your chin to your chest and begin to slowly nod the head up and down. Then, turn the head from left to right. Now, turn your head to the right and let the opposite shoulder pull away from you. Repeat on the other side.
3. Then, extend your arms straight out in front and with each hand, rotate your wrists in each direction. Move side to side, then up and down.
4. Interlace the fingers and with palms facing up, stretch them towards the sky.
5. With a straight spine, inhale and reach all the way up to the sky with your arms wide open. Exhale and lift your chest to the sky.
6. Bring your right hand to your outer left thigh and put your left hand behind you for a gentle twist. Repeat on the other side.
7. Grab your chair with your right hand and reach over with your left arm. Repeat on the other side.
8. To finish, close your eyes. Again, take 3-5 deep breaths.

So there you have it. Really simple, but effective. Obviously there are other poses that are also equally worth doing, and the more movement you can build into your day, the better. This time I wanted to keep things desk friendly, but by all means, take the time to take a walk, get some fresh air, and clear your mind if you can! Hopefully, this will help keep your day productive, and your body refreshed.