Eight Effortless Yoga Which Should Be A Part Of The Work-Life Of People Working More Than Eight Hours A Day 

If you suffer from energy loss or have pain in the lower back of the body or shoulders due to working for more than eight hours, then you should obviously try yoga in your workplace. The purpose of yoga in the workplace is to keep the mind refreshed, increase energy level, reduce sickness and overall improve health outcomes as well as productivity in the work. But it may come to your mind how practising yoga is possible in the workplace within the busy work schedules?

Yes, it is possible during tight work schedules to sit in the chair of the office without the involvement of any complicated poses or heavy equipment. There are many yoga poses, such as shoulder rolls and seated twists, that can provide you instant relief from the pain during long-scheduled work. Let’s explore some of these yoga poses that every worker should try at their workplace if they are doing more than 8 hours of work. 

Eight effective yoga poses that can be done at the office 

Exercise of finger and wrist 

Hand, fingers and wrists are the most valuable resources with whom we perform work in the office. Therefore, it should be started with the finger and wrist exercises. For this, you need to extend your two hands in the front or overhead every two hours and then shake your wrists in a circular way five to ten times. Furthermore, one could try opening and closing their fingers quickly five to ten times to reduce any tension. Concerning this pose, the purpose of yoga is to increase the hand function to perform work more quickly and effectively.

Shoulder Rolls

Many suffer from shoulder pain, which is common for those who used to work for more than eight hours a day. However, a few simple rolls can reduce shoulder pain to a certain extent which can restore back your lost motion. Here, the individuals need to up their shoulders towards their ears while they inhale while down back to the normal position while they exhale. For better results, one should perform this motion two times in a certain same direction while an additional two times in the opposite direction.

Seated twist 

One of the most effective and simple ways one can be involved in yoga practices in their office chair is seated twist. It can be practised by keeping hands on the right armrests and lifting their arms towards the head during inhale. At the time of exhale, one needs to turn to the right side and hold for 60 seconds. Perform this pose on the opposite side for another 60 seconds. This helps to stretch your body and bring refreshing vibes to start work. 

Cat-cow stretch

The cat-cow stretch sitting in the office chair is beneficial for relieving the pain happening in the shoulder, neck and upper back. The main activity which is involved in this yoga is making the spine up and down to bring flexibility to the tight muscles. Just start keeping both your feet on the floor and both hands on the knees, and extend the spine upward during inhale while moving the spine and head towards the downside during exhale. To obtain better feelings, there should be a repetition of this activity towards three to five breaths.

Neck rolls  

The employees are often found to be experiencing neck pain due to sitting in a single position for several hours a day for work purposes. In order to get relief from this, simple neck rolls are quite efficient for individuals. To proceed towards this activity, one should close their eyes and start to move their neck towards right shoulder, upward and left shoulder slowly. This way one can perform three to five rolls of their neck to get benefits related to neck pain. 

Stork pose

It is often seen that getting up from the chair after the completion of lengthy office hours becomes a challenging task or painful. This is because the muscles weaken and the hips tighten. In this regard, one needs to stand and hold the chair in one hand and raise one knee in the other hand. Repeat the pose by switching the sides during exhalation. 

Seated backbend pose 

In this method, an individual is found to be sitting on a chair, keeping their feet on the floor while placing their arms back behind the chair. It should be prioritised to keep the spine and elbows as straight as they can while keeping the shoulders at a little backside. Then, continue to inhale and exhale with the exact pose, and after some time, get out of the pose. 

Seated figure-out pose

In this yoga pose, the left ankle is kept on the right thigh while the left ankle is held by the individual with the right hand. Moreover, the left hand is placed on the right knee while keeping the spine straight. After doing this pose for 30 to 60 seconds, the direction can be changed. 

About corporate yoga

The best thing about our Wednesday's is our 6PM Yoga class with Sonia Kaur. Join us and relax your muscles.@MSArenaOfficial @apollotyres @ApolloXSports #StayHome #staysafe #StayAtHomeChallenge #stayhomestayactive pic.twitter.com/xDk4rFZcuu

— Maruti Suzuki Arena Devils Circuit (@DevilsCircuit) May 6, 2020

In order to ensure the wellbeing of the employees, many companies are found to be making the arrangement of corporate yoga which has experienced a steady growth in the last few years. According to the requirements of the circumstances, yoga is now being customized, such as office yoga, chair yoga or 10-minute yoga for BPOs. The trend is growing because of the realization of the fact that a healthy and happy workforce is the key to organizational success and higher productivity. For example, Intel is involved in arranging yoga sessions for its employees, and this initiative began in 2007.

In most of the Intel India campuses of Bangalore, the meditation and yoga program is offered. Maruti Suzuki is also found to be organizing yoga sessions for its employees after office hours. On the other side, Coca-Cola has implemented a health work policy based on which employees are encouraged to participate in yoga programs. Around 50 per cent of spending on yoga membership and equipment is funded by the company.

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