Sitting long hours in office leads to a reduction in the anti-gravity blood circulation to the heart caused due to lack of calf muscle exercise. The calf muscle is often noted as the secondary heart; they pump the blood against the gravity, supplying necessary oxygenation to the heart when one indulges in any form of exercise. So it’s no surprise that yoga, jogging or walking is essential for the heart’s fitness.
But while most of us cannot move around the office, the concept of office yoga becomes our savior. The practices involve meditation to live stress-free, breathing exercises for proper oxygenation, yoga postures to mobilize lower body and upper body for keeping the blood circulation in check and guided relaxation techniques to relax the body & mind.
The pressure of workload, deadlines, constant sitting, often makes us wonder if we could escape for good, but one needs to rely on a more realistic approach. Harness the power of Office Yoga to relieve stress and feel happier in the workplace.
1) Neck Roll
2) Cow Stretch
3) Seated Forward Bend
4) Eagle Arms
5) Seated Spinal Twist
6) Temple Rub
7) Wrist and Finger Stretches
Desk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated. Try these stretches every 2 hours.
8) Chair Pigeon Pose
Crossing our legs while seated, especially when done on one side more than the other, can create imbalances in the hips and lower spine. Bring balance back with Chair Pigeon.
9) Sit and Stand Chair Pose
When we’re seated all day, the underused glutes and hamstrings lose their motivation to help us get back up, and we rely on the upper back and even the neck (eeeek!) to hoist the body to a standing position. This two-part pose helps awaken these leg muscles.
10) Desk Chaturanga
Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax, while energizing the arms, which tend to go soft during the majority of the day. Get up out of your chair for this!
11) Desk Upward Dog Pose
After the above pose, opening the chest and shoulders is a MUST! You will also reap the benefits of ironing out the rounded upper back posture seen in those of us who spend most of our time seated across a computer screen.
12) Desk Plank Pose
Use your desk to support this spine-lengthening and hamstring-stretching final pose.
Be a professional Yoga trainer and teach yoga in major countries. Use these 13 exercises every time you feel too tired, or experience body aches in office. Doing this regularly will also help you concentrate on your work better.
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