5 Yoga Poses for Office Workers

5 Yoga Poses for Office Workers
In Go Health, Health

Guru + Go met with Bipin Baloni on how to Revive and Rejuvenate from the ordeals of a sedentary living, with the five best yoga poses…

The long gruelling hours spent at work can easily cause physical and mental burnout. Our body is designed for movement. However, the office life that requires long stretches of sitting is gradually plaguing the workforce with chronic diseases like obesity, spinal problems, contorted posture and so much more.

There are a lot of negatives of a sedentary living, a majority of which can be successfully nullified by the science of Yoga. The inculcation of yoga into an office routine can help employees tread the path of wellness, calmness, and increased productivity.


Why Is It Important to Stretch during the Office Hours?

Taking out time to practice the yoga poses offers incredible physical and mental health benefits including a substantial increase in energy, reduction in the development of stress hormone, better mental clarity, relaxation of the muscles that motivates the employees to focus and work hard, and so much more. Hence, Yoga is undeniably a powerful method of self-care to feel your best every day.

Practice these five yoga poses to minimize discomforts throughout the day and to maximise focus and performance. Also, take a look at the steps and benefits below:

1 Mountain Pose (Tadasana): A basic yoga pose crucial for strengthening and proper alignment of the body. Connect the movement with the breath to garner the health rewards of improved blood circulation and an energized body-mind.

  • How: Stand tall on a yoga mat with feet hip-width apart, knees unbent, and thighs rotated inwards.
  • Relax your shoulders and pull the navel in towards the spine. Inhale, stretch your arms upward and fold the palms together.
  • Draw your senses inward and become aware of the present moment.
  • Hold this pose for 10-15 breaths.

2 Eagle Pose (Garudasana): Dissolve the tensions in back, shoulders, and neck through this posture. A consistent practice also helps in improving mental and physical balance.

  • How: Begin in mountain pose.
  • Bend the knees and rest the left leg above the right thigh.
  • Loop the left foot behind the right foreleg.
  • Balance the body weight on the right leg.
  • Bring the arms in front parallel to the floor and bend your elbows.
  • Drop the left arm under the right one with palms pressed together.
  • Ensure the forearms are perpendicular to the ground.
  • Square the hips towards a yoga mat and look at your thumbs.
  • Stay in this pose for 30 seconds.

3 Seated forward Fold Pose (Paschimottanasana): The yoga posture that stretches the muscles of the spine and directs the blood flow to the head, knees, shoulders, and neck. Relax in this pose and come out healthy and strong.

  • How: Sit upright on the floor.
  • Keep your legs straight with flexed toes.
  • Strengthen the legs throughout the pose.
  • With an inhalation, raise the arms upward and upon exhalation, fold forward reaching down with the arms.
  • Rest the torso over the thighs and nose on the knees.
  • Keep the spine straight during the fold. If flexibility permits, try to hold the feet with your palms.
  • Remain in this pose for 20 seconds.

4 Cat-Cow Stretch (Marjariasana- Bitilasana): Practice this stretch with coordinated breathing to calm the nervous system, warm up the spine, and to ease the heart.

  • How: Kneel on a yoga mat.
  • Keep your hands and knees in position.
  • Inhale, cure your spine downwards and lift the chin upward to gaze at the ceiling.
  • Relax your head and broaden your shoulder blades.
  • Now, move into the cat pose: Exhale, arch your spine and back towards the ceiling and sink the stomach to the spine.
  • Release the head downwards. Inhale. Come into a cow pose. Exhale. Return to the cat pose.
  • Repeat the movements 10-20 times.

5 Fish Pose (Matsyasana): Traditionally, the fish pose is known as a destroyer of diseases. It is a therapeutic posture for fatigue and anxiety.

  • How : Start this yoga pose by lying on the ground.
  • Lift your pelvis and head to rest the hips on the back of the hands.
  • Keep the forearms pressed into a yoga mat and upper torso lifted up above the floor.
  • Gently release the crown of the head back on the ground.
  • Engage the thighs and stay in this pose for 20-30 seconds.

Spare a few minutes from your schedule to stretch and relax. Take a deep breath and clear the mental chaos with these yoga poses. Exhibit great stamina, focus, and smile all day long.

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Author Bio: Bipin Baloni is a Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training in Rishikesh, India. He loves writing and reading the books related to yoga, health, nature and the Himalayas.

Visit his website here.

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