Yoga at Work

Yoga at work

This article will tell you how to bust stress in the workplace. It deals with basic infrastructure in the office and how to use them wisely. Read on to learn more about yoga at work.

Most of us do sitting, sedentary work in the office. Most people also have a poor posture, which is unhealthy, as it strains the ligaments and bones, restricts breathing, impedes circulation and affects digestion. Read on to learn how to rectify bad posture in the workplace and how yoga at work can help.

Your Office Chair

If your office chair is wobbly or broken, you should get it replaced or repaired. If you cannot adjust your chair’s height to the right level, your spine would be affected. Remember your computer screen should be at eye-level. Do not cross your legs while sitting on the chair. Do not rest your arms on the armrests as this would cause you to lift your shoulders. Such a posture can create tension in the body.

How to Sit in the Office Chair

  • Your pelvis should be centered
  • Support your spine
  • Keep your chest open and allow your lungs to function properly
  • Sit in a relaxed manner to aid digestion and elimination
  • Your body posture should be aligned, balanced and poised
  • Do not strain any body part while sitting

How to Relax in the Office Chair
Sit quietly for some time, observing your posture and body. Be aware of the sensations of lightness, balance, uprightness and length. Observe your breathing. You will start feeling calmer, alert and clear-headed.

More Useful Tips

  • Do not sit in the same position for a long time
  • Try to talk a stroll after an hour or so of continuous sitting
  • Do not think your workstation is a prison, where are bound the whole day
  • Walk up the office stairs and avoid the lift as much as possible
  • Stand up and stretch every now and then

Yoga for Eyestrain
When we stare at the computer screen for long periods, the range of movement of our eyes is affected. Therefore, you should blink gently a few times a minute. You can also try palming your eyes to get relief. Wash your hands first, before you do gentle palming on your eyes. Also try the following exercise for eye relaxation:

  • Keep your eyes wide open and relax them as well as your face.
  • Now, rotate your eyes in all the directions, right, left, upward and downward. Hold your eyes in each direction for about five seconds. Do this exercise a few times every day.

Neck Rolls
This is a useful exercise for those who sit for long periods before the computer. This habit can cause repetitive stress injuries and back pain. Do the following simple exercise for relief:

  • Remove your high heels if you are wearing them.
  • Shut your eyes and drop your chin onto your chest.
  • Roll your neck around slowly. Touch your right ear to the right shoulder. Roll the neck back. Then, touch your left ear to the left shoulder.
  • Keep the shoulders relaxed and do not hurry through the exercise.
  • Do three rolls in one direction and another three in the other direction.
Yoga at work

The best thing about yoga is that it can be performed anywhere. So, yoga at work can provide you relief from the stress and monotony of office life. The following poses can be done in the workplace to keep fit and healthy:

  • Uttanasana – Standing Forward Bend: Stretches the upper back, lower back, calf muscles and hamstrings. Increases blood flow to the brain.
  • Standing Side Stretch Pose: Stretches the waist and makes the rib cage, arms and spine more flexible.
  • Utkatasana – Chair Pose: Strengthens the lower back and legs.
  • Pada Hastana – Hands to the feet: Flattens the belly. Makes the back and spine more flexible.
  • Kapalbhati pranayama can reduce the belly of obese and overweight people.

Yoga at work can be done whenever you take a break. Do not sit continuously in the chair for long hours. Take a break after every hour and walk around for a few minutes. During your breaks, perform the above yoga at work exercises to stay fit and healthy and improve your productivity.

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