Yoga at Work

Desk-bound jobs come with a lot of responsibility, pretty pay-cheques and long hours of inactivity. No wonder then, you find your muscles stiffening and the waistline widening. Upset physical conditions directly impact your work, but this is something you already know! What you need to know is that you can work those muscles at work, with the help of office yoga. Office yoga helps balance our actions which in turn, impact the decisions we make. It promotes inner-strength, confidence and self-esteem, a feeling of well-being and respect for others and love for one’s self. This practice improves the overall stability of the organization and its work force. Office yoga is useful to the organization in many ways.

Decreases frequency & duration of absenteeism Improves employee morale and team spirit Increases loyalty, reduces attrition Enables one to work for longer hours without affecting productivity Lowers healthcare costs

And what’s in it for the employees? Reduced stress levels Improved focus and energy Increased productivity & creativity Fortified immune system Enhanced posture and muscle tone Greater internal harmony

Here are some basic office yoga postures. They help alleviate stiffness and pain by releasing tension and increasing muscle strength and flexibility.

1. Arm Stretch

Bending both hands at the elbow, clasp your hands backward. Hold, and then stretch your hands out, shoulder-width apart. Go back to the start position. This exercise helps adjust the shoulder-muscle balance and promotes the circulation in the head, neck, and shoulder.

2. Shoulder Swing

Hold the left leg with right hand and place the left hand behind the back, as far as possible. Then swing shoulder from left to right for 3-5 times. Repeat with the other side. This yogic exercise helps adjust the shoulder-muscle balance.

3. Spinal Column Stretch

Sit straight with palms placed on the thighs. Push the center of gravity on the left hand side, and hold..Feel the stretch in your spine. Go back to start position and then push the center of gravity to the right. Repeat this motion 20 times. It helps adjust the pliability of the spinal column and neck and also helps promote blood circulation.

4. Waist and shoulder workout

Sit straight with hands on the waist. Sink your belly in, jutting out your shoulders and bend in. Hold. Release the belly, jutting your chest out. Repeat this motion 10-15 times. This exercise relieves the fatigue of the waist and shoulder and improves metabolism.

5. Pelvic workout

Sit straight, placing hands on the knees. Then push the center of gravity on the left leg and hold. Repeat with the other side. Do at least 30 reps. This exercise helps relieve the fatigue of pelvis. Try this yoga regiment in your office. I’m sure you will experience a positive change!