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Corporate Yoga for the Office

Sep 04, 2019

The long working hours in our offices affects our body and mind very badly. Everybody wants to stay healthy and happy but we hardly have any time for ourselves. The schedule is so tight that we don't even breathe peacefully. So, stress, anxiety, tension, and depression start to rule our mind. Exercising is very good to reduce these problems but we don’t have time to do that regularly. Corporate yoga can be the solution for that. Yoga is cheap and can be done anywhere even in office premises. It will save you time and make you relaxed and refreshed.

Some corporate yoga poses

Shoulder stretch: This pose is good for the shoulder, improving body alignment and boosting up the energy level.

For this corporate yoga pose, stand to the wall closest to you. Your hip should face towards the wall. Place a palm on the wall. Keep your arm extended fully. Move your hand back for about 1-2 handprints. Bring your other arm to your stretched shoulder and move the shoulder both upwards and backward direction. Then, slowly slide down the hand to the ribs at upwards direction. Then, try to turn and rotate your body towards the room center. Also, move your toes diagonally. Don’t move your palm from the wall. Stretch as much as you can. Then, change the side and repeat the process.

Wrist stretch: This pose is helpful to release tension and refresh your mind. You will need a chair to do that.

For this, first, join your fingers and interlock. Flip your palm upside down and extend your arms and stretch it as much as you can. Place them at your shoulder level. Keep the back straight and keep your chin down to your chest. Hold your breath and count 5. Move your arms upwards over your head. Then lift your head up and look at your palm. Then hold your breath again for 5 seconds. Then put your hands down and keep your interlocked fingers underneath your chin. Fold your elbows and keep them down. Try to expand your forearm and stretch your wrist. Again, hold your breath for 5 seconds and release.

Hip stretch: This is an easy corporate yoga pose well for relaxing your body.
First, sit on a chair with your back straight. Keep your feet apart and legs should be at 90 degrees angle. Keep your hand on your thighs. While pressing on the thighs stretch the elbows in the outward direction. Then slowly move forward by stretching your waist. Lift your left ankle and place on your right knee in a cross position. Then fold your torso and bend as much as possible over your legs. Try to touch your shin with the chest. Hold your breath and count to five. Release and repeat the same with your right ankle.

Hamstring stretch: A very good exercise for your body and hamstring. You need a chair and desk to do that.
Sit down on a chair. Push your chair back to get enough space. Lift your right leg and place it on your desk. Slowly try to move forward and fold your leg as much as possible. Then, release.

Desk chaturanga: This corporate yoga pose is good for the muscle, neck, and arms. A desk is needed for that.

Get up from your sitting position and stand near a sturdy desk by keeping a distance. Bend your forward to touch the desk. Keep your feet in such a way that your torso should be in a diagonal line to the floor. Keep your feet firm and your elbows should be in 90 degrees angle placing at both side of your body. Release your breath and repeat the steps. 

Sit and stand chair pose: This pose is good for the neck and upper back.
First, sit on a chair with your back straight. Place your feet firmly on the floor and keep your knees in 90 degrees position. Without the help of your hand and other support try to stand up. Then, from the standing state, try to sit down and keep the back straight. Don’t move forward. Repeat the procedure 5 to 10 times.

Finger stretch: This pose is also good for reducing tension and increase the blood flow at hands, wrists and fingers areas.
Stretch your arms to the sides or upwards. Draw 5 to 10 circles both inward and to outward direction by the wrists. Then spread the fingers quickly and fold to make a fist. Do that for 5 to 10 times as well. Try to counter stretch your wrists and forearms by placing the hands on the desk. Your fingers should be facing towards you. Do that for 5 to 10 seconds and release.

Cow faced arms: This pose is good for the spine and it stretches the shoulder.
First, extend your right arm upwards and then fold it to pat your back. Try to go down as far as you can. Then bring your left hand behind your back and clasps the fingers. Release and do that alternatively.

Hand interlaced behind the back: This pose is also good for the shoulder and the spine.

First, stand up from the chair. Then interlace the hands behind the back. Then try to squeeze the shoulder blade together. Don’t give any pressure. Then release carefully.

Seated office chair twist: Another corporate yoga poses to make your energy level up.

Now, sit down on your chair and turn sideways. Keep your feet firm on the ground. Hold the back of the chair and twist as much as you can. Keep head and chest up while breathing. Then while releasing your breath rotate the torso. Keep holding the chair or otherwise, you may fall down.

Yoga in the workplace reduces stress, increases focus and energy. It will definitely boost your morale and confidence. When the mind is relaxed and rejuvenated, the energy level is high. Thus, it will increase productivity and decrease health problems.
 

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