5 Ways Yoga Can Help Balance Your Workday

With the start of the 2020 pandemic, millions of people who had spent the majority of their careers in offices were suddenly forced to adjust and transition to remote work. In 2023, Upwork reported that 12% of office workers in the U.S. were fully remote, while over 28% split their time between working from home and the office.

Despite the fact that most work is still done on-site, researchers predict that by 2025, 22% of Americans will be working remotely. While this shift to remote work has brought many benefits, it also comes with its own set of challenges.

As both a writer and yoga teacher who often works remotely—whether from my home office, an airport, or a cafe—I've been able to find balance through yoga practices. In this article, I’ll share:

• 6 benefits of working remotely
• 7 disadvantages of working remotely
• 5 ways to balance your remote workday with yoga
• Other resources to support you

6 Benefits of Working Remotely

Working from home—whether full-time or part-time—offers numerous benefits, particularly for those seeking a better work-life balance. Some of the key advantages include:

1. Greater flexibility
2. Improved productivity
3. Reduced commuting time and costs
4. Decreased environmental impact
5. Increased health
6. Greater diversity and inclusion
7. Enhanced innovation

7 Disadvantages of Working Remotely

While remote work has certainly improved many people's lives, it’s important to consider the potential downsides, particularly for our physical and mental well-being. Some reported disadvantages include:

1. Reduced social interaction
2. Dependence on technology and related issues
3. Distractions
4. Increased costs
5. Disconnection from the company or team
6. Feelings of loneliness
7. Communication challenges

5 Ways to Balance Your Remote Workday with Yoga

When working from home, yoga can be an excellent tool to help you find balance and improve your health. Yoga is more than just a physical practice; its different layers—such as asana (physical postures), pranayama (breathing exercises), and meditation—can support both your physical and mental well-being. These practices also help improve focus and teach you how to relax and disconnect during moments of fatigue or overwhelm.

Here are five ways I incorporate yoga, meditation, and other wellness techniques into my workday to regain balance:

1. Start Your Day with Intention
Having a morning ritual that aligns you with your goals can help foster better work-life balance. In yoga, this practice is called Sankalpa, and it serves as a powerful reminder throughout your day. You can start with meditation, journaling, or even a short yoga session. Whether you use it to set your daily intentions or boost your energy, starting your day intentionally can make a big difference.

2. Focus and Concentration
Distractions are one of the biggest challenges of working from home. Whether it's family members, pets, or the temptation to clean, it's easy to lose focus. Try grounding meditation or a short yoga practice to center yourself before diving into work. These practices can help you stay focused and productive.

3. Take Regular Breaks
Incorporate yoga and wellness practices into your remote workday by scheduling short breaks. The Pomodoro Technique, which breaks work into intervals (typically 25 minutes), is a great way to build in time for relaxation and movement. During these breaks, practice simple yoga poses to improve circulation, reduce stress, and refresh your mind. You can also use the time to hydrate, grab a snack, or take a quick walk.

4. Listen to Music
Music can enhance your productivity and help you stay focused, especially while working remotely. Studies show that certain types of music, such as classical, can improve cognitive function. Create playlists that boost your mood and help you concentrate. You can even try my 5-hour creativity playlist to support your workday.

5. Set Clear Boundaries
When working from home, it’s easy for work to bleed into personal time. Establish a clear schedule that works for you and your family, and try to avoid checking emails or taking calls outside of your designated work hours. Consider incorporating a ritual, such as a short meditation, to signal the end of your workday and transition into relaxation or personal time.

Other Resources
Adopting these practices into your remote work routine might take some trial and error. Some people may benefit from all of these techniques, while others may find that just one or two work best. The key is to explore what fits your needs and gives you balance.

Here are a few additional tips to help you succeed as you navigate working from home:

• Set up a quiet space for work, even if it’s just a small corner of your home or a local coffee shop.
• Wear comfortable clothing that allows freedom of movement and doesn’t restrict your body.
• If you practice yoga, start with simple poses that are easy to incorporate into your day.
• Listen to your body—don’t push yourself too hard.
• Join an online community to find inspiration and support as you explore new ways to integrate yoga, meditation, and wellness practices into your daily life.