We often joke on how office hours can kill us, it can be almost true. With the countless hours sitting at the computer all day, it can be mentally as well as physically exhausting. The tension and stress followed with the countless hours on phone and desk have some dangerous consequences in the long run. As we remain in the same posture all day, keeping our legs in a small compact place, body in a stiff position, hips relaxed in the chair and mind constantly working at a task, this can be a lot of our body and mind to handle, and that too almost every single day. Revive and rejuvenate with yoga, take some time to stretch out and relax with these life-changing yoga exercises for office workers.
Life-Changing Yoga Exercises For Office Workers
Why inculcate yoga in your life?
“Sitting is the new smoking”, office hours has to lead to a sedentary lifestyle, which is no less than a time bomb. Inactivity leads to obesity, heart diseases, diabetes, cancer, muscle and back pain issue, soreness, depression and so much more. Which is why inculcating yoga in your lifestyle is so important.
Downward-Facing Dog (Adho Mukha Svanasana)
Sitting makes the legs very inactive, Adho mukha svanasana is the most effective yoga pose that improves circulation, digestion, tones hand and feet and reduces anxiety. It looks like a dog when bent forward, hence it is called as a downward facing dog. The stretching through this pose releases endorphins that tends to relax body and mind. If you’re a beginner, check your alignment, take care that your knees are right under hips, it is like an inverted “V” pose.
Mountain pose (Tadasana)
You can practice Tadasana or mountain pose, anytime and anywhere, before 6 hours of your meal. Stand erect with hands alongside your body, now start stretching your hands, shoulders, chest, and body upwards. Hold on the position for a minute and feel the stretch from your feet to head. Balance yourself while doing it, it maintains your body posture, makes your spine agiler and regulates your digestive and nervous system.
Standing Forward pose (uttanasana)
Give your back a stretch from the long day stiffness, withstanding forward pose. Stand shoulder width apart, fold your body at the waist and touch your hands to your feet. Give a stretch to shoulders, arms and lower back. This relieves the pain and brings blood flow back to the brain while giving a great lift to your body.
Slow neck stretches
This can be done during the office hours, to reduce the stress at the neck caused by the discomfort. Go slow and keep repetitions of rotating neck to and stretching neck to one side to 10-15. You can also try tadasana along with neck stretches. Breathe and switch sides. Prefer doing it while standing, this helps to ease neck stress.
Cobra pose (Bhujangasana)
Lie down on your stomach, place your elbow by your side and slowly lift your upper body with elbows. Make sure your legs are stretched out and neck is facing upward. It tones your neck and throat. For office workers who face back problem and stiffness, this yoga pose is life changing as it open ups your chest and give your desk hunched position a break.
Child’s pose (balasana)
Sit down with legs folded beneath you, rest your abdomen on your thighs, touching your forehead to the ground. Hold this position for 5 minutes and relax. It calms down your mind, release trapped stress and reduces your fatigue. Come home from the office and practice this pose. Within few minutes you’ll feel charged up.
Bridge lifts (Setu Bandhasana)
Lay on your back, bend your legs at the knee, lift your pelvis and back up the floor and hold on the position. Try to touch your feet with your hands and keep shoulders straight. After a breath, slowly come down from the spine back to the floor. This yoga pose is best for women and people suffering from high blood pressure and anxiety.
Cat and cow pose (Marjariasana)
Cat and cow pose release headaches, tones your abdomen and circulate blood and spine fluids. For office workers, this is such a big life changing yoga exercise. Do this asana five times a day for best results. A headache is so common to office workers, try this asana.
Corpse Pose (Shavasana)
After a long hectic day at work, come home and lie flat on your back, with hands beside you, resting peacefully. Keep your eyes closed and relax, ease up the mind and body, free it from the tension and stress. This also allows you to improve concentration at the office.
Tree pose (Trikonasana)
Improve your focus and concentration with the tree pose. This pose adds strength to your spine and feet, also you can improve seeing and hearing ability. After work, do this asana for few minutes to relax. Set your eyesight at a distant object.
Just 50-60 minutes of Yoga can strengthen your weak muscles, stretch the tight muscles, relieve the soreness, improve the blood circulation, release stress and tension and a lot more. Be it before office hours or after, daily yoga can be life-changing.