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4 Easy office yoga poses for the busy Latina entrepreneur 

Did you know it only takes 11 minutes of exercise per day to make a difference and reap the health benefits of exercise? This is great news for the busy Latina entrepreneur! 

We know it can be tough to make time for exercise in your busy schedules between juggling a business and personal life responsibilities. However, health is important and just a few minutes of exercise per day can go a long way in helping you manage your stress and stay fit. 

For Hispanic and Latino populations, primary health concerns include high cholesterol, diabetes, obesity, high blood pressure, and heart disease. Additionally, sitting for long hours at a desk each day can cause health issues and weaken muscles. 

Many believe you cannot reap the benefits of daily exercise unless you commit to an hour or more per day, but according to a recent study only 11 minutes of daily exercise is needed to start seeing health improvements.  

Below are a few simple and easy office yoga poses for the busy Latina entrepreneur.

Try these easy office yoga poses at your desk 

yoga poses

Photo by Karolina Grabowska on Pexels.

Sitting Crescent Moon 

  1. Interlace the fingers, pointing the index finger up over the head, press the feet into the floor and reach the fingers and crown up while relaxing the shoulders down and back.
  2. Exhale and press the right hip out to the side, arching over to the left. Keep the feet grounded and the legs and buttocks engaged. Reach up and out through the fingers and crown.
  3. Breathe and hold for 2-6 breaths.
  4. To release: inhale and press into the feet as you reach the fingers back up towards the ceiling.
  5. Repeat on the other side.

Photo created by yanalya on freepik.

Seated Cat Cow Pose

  1. This common pose can be easily modified to do in a seated position. To begin, sit in a sturdy chair, feet flat on the ground. Sit toward the middle of the chair.
  2. Place the hands on the thighs.
  3. Inhale and arch the back, opening the chest and lifting the chin slightly.
  4. Exhale and round the back, drawing the chin toward the chest.
  5. Repeat slowly.

Shop yoga essentials and start your fitness journey today!

yoga poses

Photo by Dane Wetton on Unsplash.

Chair Twist 

  1. Sit sideways on a chair with the left side of the body against the back of the chair and the legs together. 
  2. On an exhalation, twist the body to the left and use your hands to grip the back of the chair, encouraging the torso deeper into the twist while the lower body maintains its position. 
  3. On an inhalation, release the hands and rotate the torso back to neutral. 
  4. Repeat the posture on the opposite side.
yoga poses

Photo by Elina Fairytale on Pexels.

Reverse Prayer Pose

  1. Sit near the edge of your chair. Reach your arms around behind you and bring your palms together, fingertips pointing down.
  2. Rotate your wrists and turn your fingertips in toward your spine until your fingertips are pointing up.
  3. Slide your palms back together in a prayer position.
  4. Use one hand to help pull the other hand up further on your back, to a comfortable spot. Be sure your shoulders are straight, not rounded.
  5. Press the outside edges of your palms lightly into your back. Press your palms together gently.
  6. Press your feet into the floor.
  7. Breathe deeply, completely filling and emptying your lungs. Hold the pose for 10 to 15 breaths.
  8. Exhale and release your arms.

Practicing a few simple poses a day will help you destress and remain healthy and balanced. If you’re looking to get more active this summer check out our 8 Relaxing summer activities for Latinas to recharge! 


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Sources:

Yoga Basics

Yogapedia

Harvard Business Review

desk exercises

Staying fit while working remotely from home: 10 easy office exercises + tips

Due to the coronavirus pandemic, we have all had to readjust our ways of life. If you’re one of the many non-essential workers still working remotely from home, then you’ll know first hand the struggles of achieving work-life balance. Fitness is just one of the many areas that have been thrown off balance during this time. With gyms closed and routines disrupted, many have fallen off the fitness-wagon since they can no longer grab that quick yoga class or hop over to the gym after work. Luckily, there are a few easy office exercises you can do each day in under ten minutes that will help you stay fit as you continue working remotely from home. 

office exercises

4 Tips for staying active while working remotely from home

Even if you spend long hours sitting at your desk and glued to your computer during your workday, we can always manage to get some moves in and burn some extra calories. 

office exercises

Photo by Kari Shea on Unsplash

Here are a few tips that can help you take advantage of your work activity and use it to your benefit: 

  1. If you spend hours on the phone, walk around the desk while on the conversation. Not only will it help change your posture but it will also energize your conversation. Best phone sales are closed while pacing around the office!
  2. If you need to be at your computer for long hours, buy a desk stepper. They’re compact and will fit right under your desk, allowing you to step away –it may take a little coordination while typing but can be done!  
  3. Another option is to change up your desk setup if possible to a standing desk or swap out your chair for an exercise ball. 
  4. And for those of you who, like me, struggle to pull yourself away from the computer: set your phone alarm every hour and take 3 minutes to stretch and do some of the easy office exercises shown below.

You might be interested: Is working remotely a pain? Tips to be more comfortable and productive

10 Easy office exercises to try

Daily exercise not only benefits your overall health, but it also can have a direct impact on your work performance and productivity, with many employees reporting that they feel “more motivated to work” and less stressed on exercise days. 

In the video below, Anna Frank from Yuru walks you through 10 easy office exercises that you can perform each day in under ten minutes.


For all of these exercises there is no or very limited equipment required, and everything you may need can easily be found around the house or office. 

Additionally, there are a multitude of free exercise videos right at your fingertips on YouTube from various creators who make curated videos specifically for those who want a quick at-home workout. You may have even heard of some as many of these workout routines have gone viral during the quarantine such as the popular Chloe Ting 2 Week Shred Challenge

But if you’re not looking for intense workout challenges, no worries! There are plenty of other quick and easy videos for you to try out. My go-to and personal favorite lately is this quick 8-minute arm workout by fitness YouTuber, Holly Dolke. It’s super simple, takes less than 10 minutes, and best of all there’s no equipment needed. Check it out below!