Non-stop working and multitasking are the new ‘regulars’. Most of our day is spent in completing the tasks from an unending to-do list. The super-busy and demanding office schedule doesn't allow us to leave the chair much. While sitting and staring at the computer screens for consistent hours, it is normal to experience mid-day blues and feel nappy. Even we if aren’t at the desk, the stress and pressure of the work follows us everywhere. Not only it affects our physical and mental health badly but, also impact our work performance and overall quality of life. The best way to deal with this omnipresent stress and improvise the ability to function properly is practicing a few minutes of Corporate Yoga.
Corporate Yoga is a program offered by companies to maintain the health of their employees. This program comprises simple yet super-effective yoga exercises that can be performed unobtrusively anywhere and anytime. Practising a few minutes of Corporate Yoga does wonders upon the body and mind of an employee. These yoga poses instantly wipe away body pain and tension, relieve stress and reduce anxiety. The best part of Corporate Yoga Poses is these do not consume too much of time and can be done in spurts throughout the day. Hence, Office Yoga is considered as one of the best workout choices during business hours.
Here is a list of some of the excellent stress-busting yoga exercises that can be done at the desk itself:
Chair Pigeon Pose: Sit in a chair and keep both feet flat on the floor. Cross the right leg over the left one at 90 degrees angle. Flex the foot to avoid any pressure on the knee. Balance your weight evenly on the sitting bones. Sit straight.
Seated Crescent Moon Pose:While sitting in the chair, raise your arms overhead and spread the fingers wide. Bend right and take 2-3 deep breaths. Now, bend left and take 2-3 breaths. Repeat this for a few times.
Neck Roll or Kanta Sanchalana: Begin in sitting in the chair with straight back. Close your eyes and drop your chin to touch the chest. Now, start rotating your neck in circular motion slowly and gently. Take the right ear close to the right shoulder, bend backwards and then close to left ear, ending at the chin. While doing this, relax the shoulders by keeping it loose. Repeat 3-5 times.
Cow Stretch or Marjaryasana: Sit erect in a chair with feet flat on the floor. Place your palms on the knees. Take a deep breath and bend backwards and gaze towards the ceiling. Now, exhale and round your back to lean forward. Drop your head and gaze towards the floor. Repeat this yoga pose for 3-4 times.
Seated Forward Bend or Paschimottanasana: First of all, push your chair to keep it little away from the desk. Now sit in it and keep your feet flat on the floor. Now, stretch your arms backwards, behind the lower back and interlace the fingers. Keep your back straight. Now, elan forward from the waist and bring your interlaced fingers over your upper back. Doing this, let your chest rest on thighs. Keep your shoulders relaxed.
Seated Spinal Twist Pose or Ardha Matsyendrasana: Begin sitting sideways in your chair. Keep the feet flat on the floor. Turn your body from the waist to the right towards facing the back of the chair while holding the back of the chair with both hands. Repeat the same on the other side. Do it for 4-5 times.
Whenever you feel stressed, sleepy or sluggish at work, spare few minutes and get back in form with these office yoga poses.