{"id":12246,"date":"2018-07-09T00:00:00","date_gmt":"2018-07-08T22:00:00","guid":{"rendered":"https:\/\/www.medoucine.com\/blog\/3-exercices-yoga-a-realiser-au-bureau\/"},"modified":"2026-04-08T19:20:57","modified_gmt":"2026-04-08T17:20:57","slug":"3-exercices-yoga-a-realiser-au-bureau","status":"publish","type":"post","link":"https:\/\/www.medoucine.com\/blog\/3-exercices-yoga-a-realiser-au-bureau\/","title":{"rendered":"3 exercices de yoga \u00e0 r\u00e9aliser au bureau pour se sentir en pleine forme !"},"content":{"rendered":"<p><em>Petit coup de fatigue au bureau ? V<em>oici <\/em>3 \u00e9tirements<em> \u00e0 effectuer au bureau pour garder <\/em>la forme !<\/em><\/p>\n<h3 id=\"-1-tirements-du-cou\">#1 Etirements du cou<\/h3>\n<p>Un exercice simple et rapide pour \u00e9vacuer les tensions du coup et des trap\u00e8zes.<\/p>\n<ul>\n<li>Redressez-vous sur votre chaise<\/li>\n<li>Expirez baissez la t\u00eate sur le c\u00f4t\u00e9 droit, inspirez revenez au centre<\/li>\n<li>Expirez baissez la t\u00eate vers le thorax, inspirez revenez au centre<\/li>\n<li>Expirez baissez la t\u00eate sur le c\u00f4t\u00e9 gauche, inspirez revenez au centre<\/li>\n<li>Faites l&rsquo;exercice 3 fois de chaque c\u00f4t\u00e9<\/li>\n<\/ul>\n<h3 id=\"-2-rotation-des-paules-ou-ailes-de-poulet\">#2 Rotation des \u00e9paules, ou\u00a0\u00bbailes de poulet\u00a0\u00bb<\/h3>\n<p>Cet exercice aura pour but de d\u00e9crisper vos \u00e9paules<\/p>\n<ul>\n<li>Redressez-vous sur votre chaise<\/li>\n<li>Placez les doigts des deux mains sur les deux \u00e9paules, les coudes dirig\u00e9s vers l&rsquo;ext\u00e9rieur<\/li>\n<li>Dessinez de grands cercles avec les coudes vers l&rsquo;avant, vers le haut, vers l&rsquo;arri\u00e8re, vers le bas<\/li>\n<li>R\u00e9p\u00e9tez l&rsquo;exercice 3 fois \u00e0 chaque fois et en sens inverse<\/li>\n<\/ul>\n<h3 id=\"-3-torsion-de-la-colonne-vert-brale\">#3 Torsion de la colonne vert\u00e9brale<\/h3>\n<p>On va ici \u00e9tirer les muscles profonds autour de la colonne vert\u00e9brale et de la zone lombaire.<br \/>\nAttention, le mouvement est d\u00e9conseill\u00e9 aux femmes enceintes et aux personnes avec une hernie discale.<\/p>\n<ul>\n<li><em>Redressez-vous sur votre chaise<\/em><\/li>\n<li>Saisissez de la main droite l&rsquo;accoudoir gauche de votre chaise et posez votre main gauche sur le dossier<\/li>\n<li>Maintenez vous bien droit et expirez vers la gauche en regardant vers votre \u00e9paule gauche<\/li>\n<li>Maintenez la position pendant 3 respirations<\/li>\n<li>Revenez au centre et faites de m\u00eame de l&rsquo;autre c\u00f4t\u00e9<\/li>\n<\/ul>\n<p><strong>Lara Histel-Barontini, <a href=\"https:\/\/www.medoucine.com\/pratiques\/yoga\">praticien en yoga recommand\u00e9e du r\u00e9seau m\u00e9doucine<\/a><\/strong><\/p>\n<div class=\"m-spin\">\n<p class=\"m-spin__text\"><strong>Yoga au bureau : boostez votre bien-\u00eatre !<\/strong><\/p>\n<p class=\"m-spin__text\">Le yoga est un excellent moyen de g\u00e9rer le stress et d&rsquo;am\u00e9liorer sa concentration, m\u00eame au travail. Prenez rendez-vous avec un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/yoga\/lille\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Coach de yoga \u00e0 Lille<\/a>, un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/yoga\/rennes\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Coach de yoga \u00e0 Rennes<\/a> ou un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/yoga\/strasbourg\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Coach de yoga \u00e0 Strasbourg<\/a> pour apprendre les postures adapt\u00e9es.<\/p>\n<p class=\"m-spin__text\">Besoin d&rsquo;un accompagnement personnalis\u00e9 ? Trouvez des <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/yoga\/autour-de-moi?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Professeurs de yoga pr\u00e8s de chez vous<\/a> pour une pratique r\u00e9guli\u00e8re et b\u00e9n\u00e9fique.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9tendez vous et soyez en pleine forme en quelques minutes avec 3 exercices de yoga simple, \u00e0 r\u00e9aliser au bureau !<\/p>\n","protected":false},"author":27,"featured_media":3401,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[101,104],"tags":[174],"class_list":["post-12246","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psycho","category-travail","tag-yoga"],"acf":[],"yoast_head":"<!-- This site is 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