By Faye Martins and Marie Jerard, E-RYT 500, YACEP
Are you tired of sitting in front of a computer all day, feeling stressed and anxious? It’s time to take a break from the daily grind with a little bit of yoga at work. Yoga has been proven to reduce stress, increase productivity, and improve overall well-being. So why not bring this ancient practice into your workplace today? Let’s explore how you can incorporate yoga into your workday and reap the benefits for both body and mind. Get ready to stretch it out and find inner peace – let’s dive in!
Yoga at Work Today
The benefits of yoga are many and varied, but some of the most notable benefits include increased flexibility, improved circulation, reduced stress levels, better breathing, and increased strength and stamina. Yoga can also help to improve your posture and balance.
There are many different types of yoga, but Vinyasa yoga is particularly well-suited for the workplace. Vinyasa means “breath-synchronized movement,” and this type of yoga focuses on linking your breath with your movements. This can help create a more fluid and coordinated movement pattern, which can be very beneficial when working at a desk all day.
If you’re interested in trying yoga at work today, there are a few things you should keep in mind. First, it’s essential to dress comfortably in clothing that won’t restrict your movement. You might also want to bring along a mat or towel to use as a prop for some of the poses. Finally, it’s always a good idea to consult your doctor before beginning any new exercise program.
Remember When Companies Laughed at Office Yoga
The corporate world has come a long way since companies laughed at the idea of employees doing yoga at work. Today, more and more businesses recognize the benefits of incorporating yoga into the workplace.
There are many reasons why yoga is good for business. For one, it can help to reduce stress levels among employees. This can, in turn, lead to increased productivity and creativity. Yoga can also help to improve focus and concentration and to boost energy levels.
Furthermore, yoga is a low-cost way to promote employee health and wellness. It’s something that employees can do on their own time without taking away from work hours. So if you’re looking for a way to make your workplace happier and healthier, consider trying yoga!
Benefits for Companies
Regarding benefits for companies, there are plenty of reasons to implement yoga at work today. For starters, yoga can help improve employee productivity and focus. Additionally, yoga can help reduce stress levels, improving employee morale and decreasing absenteeism. Yoga can also help employees stay healthy and fit, reducing healthcare costs for employers. Finally, yoga can create a more positive and supportive workplace culture.
Benefits for Employees
Yoga has become increasingly popular in the United States as a form of exercise and stress relief. A 2016 study by the Yoga Alliance and Yoga Journal found that more than 36 million yoga practitioners are now in the country.
While yoga was once thought of as something only for “hippies” or “granola types,” it’s now mainstream, with people of all ages and backgrounds practicing it regularly. As more and more people discover the benefits of yoga, more businesses offer yoga classes and programs to their employees.
There are many reasons why businesses are offering yoga to their employees. For one, it can help improve employee productivity and focus. A study by the University of Arizona found that workers who participated in a corporate yoga program performed better on task-oriented measures such as accuracy and quality of work.
In addition, yoga can help reduce stress levels and promote relaxation. This is especially beneficial for employees who work in high-stress jobs or environments. Research has shown that regular yoga can help lower blood pressure, heart rate, and cortisol levels (a hormone associated with stress).
Finally, yoga can also help boost morale and build team spirit. Employees who feel good about themselves and their work are likelier to be engaged and productive. Employees who feel part of a supportive community are likelier to stick around for the long haul.
The Pain of Sitting All Day
If you have a desk job, you may spend a lot of time sitting. And while sitting might not seem like it can do much harm, it can lead to several health problems.
For one, sitting all day can cause back pain. When you sit, your spine is not in its natural alignment, which can strain your back muscles. Over time, this can lead to pain and even other problems like herniated discs.
Sitting all day can also cause neck pain. This is because you’re likely looking down at your computer screen or working for long periods. This strains the muscles and tendons in your neck, leading to pain and stiffness.
Additionally, sitting all day can lead to blood clots. When you sit for long periods, your blood doesn’t circulate either, which can cause clots to form. If one of these clots breaks loose, it could travel to your lungs and cause a potentially fatal pulmonary embolism.
Finally, sitting all day can make you more prone to obesity and diabetes. When you’re inactive for long periods, your body doesn’t burn as many calories, and this can lead to weight gain. Additionally, sitting all day has been linked to insulin resistance, a precursor to diabetes. So if you have a desk job, you must take daily breaks to move around.
The Pain of Standing All Day
If you’ve ever had to stand for long periods, you know how painful it can be. Your feet start to hurt, your back aches, and you feel uncomfortable overall. Standing all day can be a real pain, but some Yoga poses can help alleviate that pain.
My Company Doesn’t Allow Yoga at Work
If your company doesn’t allow yoga at work, you can do a few things to change that. Talk to your boss or HR manager about the benefits of yoga and how it can help improve employee productivity and health. You could also look for other opportunities to practice yoga, such as taking a class during lunch or after work.
Yoga has many benefits that make it an ideal activity for employees. It can help improve focus and concentration, relieve stress and tension, increase energy levels, and improve flexibility and posture. All of these benefits can lead to increased productivity at work. Talk to your boss or HR manager about it if you’re interested in bringing yoga to your workplace. They may be open to the idea if they understand the potential employee benefits. If not, try starting a petition among your coworkers or look for other opportunities to practice yoga outside of work.
My Muscles Stiffen Up When I Sit
Sitting at a desk all day can take a toll on your body, and one of the most common complaints is muscle stiffness. When you sit for long periods, your muscles are in a static position and don’t get the opportunity to move and stretch. This can lead to tightness and pain, particularly in the neck, shoulders, and back.
Yoga is a great way to combat muscle stiffness, and there are plenty of poses that you can do right at your desk. Here are a few to try:
1. Neck rolls: Sit up tall with your shoulders relaxed. Slowly drop your chin to your chest, then roll your head from side to side. Do not tilt your head back for this exercise. Tilting your head back during this exercise may cause pain and problems in your neck.
2. Shoulder shrugs: Raise your shoulders towards your ears, then release them down. Repeat a few times.
3. Backbends: Sit tall and put your hands on your lower back. Gently arch backward, feeling a stretch in your spine. Return to upright and repeat a few times.
4. Seated twists: Sit tall with both feet flat. Place your right hand on the armrest or chair next to you, and twist your torso to the left as you look over your shoulder. Return to the center and repeat on the other side.
Yoga Poses You Can Do Without Getting a Warning Slip
Stretching at your desk can help relieve tension and improve your focus. These yoga poses can be done without getting a warning slip from your boss.
1. Seated Forward Bend
2. Seated Forward Bend
3. Seated Twist
Why Am I So Tired From Sitting
When you’re sitting at a desk all day, it’s easy to become fatigued. Poor posture and inactivity can lead to tension in the neck and shoulders, which can contribute to headaches and fatigue. Additionally, blood flow slows when you’re sitting, which can lead to feelings of grogginess and lethargy.
To combat these effects, it’s important to take breaks throughout the day to move your body and get your blood flowing. Taking a few minutes to do some simple yoga poses can make a big difference in your feelings.
Here are a few yoga poses that you can do at your desk:
1. Seated Forward Bend: This pose stretches the spine and hamstrings, which can help relieve tension in the back and legs.
2. Chair Twist: This twist helps release tension in the spine and shoulders. It also stimulates digestion and can help reduce bloating.
3. Eagle Arms: This pose stretches the shoulders and upper back. It also helps improve concentration and focus.
Suggested Office Yoga Poses for Backaches
1. Child’s Pose: This pose is excellent for stretching the lower back and can be done seated or standing. Fold forward at the waist, letting your arms hang down by your sides, and breathe deeply.
2. Cat-Cow Pose: Another pose that is good for stretching the lower back; this one can also be done seated or standing. The traditional way is to start in a tabletop position with your hands and knees on the ground, then arch your back towards the ceiling as you inhale, and round it down as you exhale. It would help if you modified it at a desk by doing a forward and back bend slowly in a chair.
3. Triangle Pose: This standing pose stretches the whole body, including the back, legs, and shoulders. Start in Warrior II position with your feet about hip-width apart and your arms out to the sides at shoulder height, then rotate your torso to one side and reach down to touch the ground (or a block if you can’t reach). Hold for several breaths before repeating on the other side.
4. Camel Pose: A more advanced pose that opens up the front of the body while stretching the back; this one is great for relieving tension in both areas. Start on your knees with your feet hip-width apart, then place your hands on your lower back with your fingers pointing downwards. As you inhale, lean back and arch your spine; as you exhale, return to an upright position.
Suggested Office Yoga Poses for Headaches
1. Child’s pose: This pose is excellent for releasing tension in the neck and shoulders. It also calms the mind and helps to relieve headaches.
2. Forward bend: This pose stretches the back and neck muscles, relieving tension and pain.
3. Triangle pose: This pose strengthens the back and lengthens the spine, helping to relieve headaches caused by poor posture.
4. Camel pose: This deep backbend opens the chest and stretches the front of the neck, relieving tension headaches.
5. Corpse pose: This final relaxation pose releases all muscular tension, calming the body and mind to help alleviate headaches.
Suggested Movements for Carpal Tunnel Syndrome
Carpal tunnel syndrome is a common problem among people in the office that causes pain, numbness, and tingling in the hand and wrist. It is often caused by repetitive motion or overuse of the hand and wrist. Yoga can help relieve carpal tunnel syndrome symptoms by stretching and strengthening the muscles and joints in the hand, wrist, and forearm. The following are some suggested yoga movements that can help to relieve the symptoms of carpal tunnel syndrome:
1. Wrist stretches: Gently stretch your wrists backward and forward several times. You can also try making fists with your hands and opening them up as wide as possible.
2. Hand stretches: Stretch your fingers and hands by interlacing them and gently pulling them apart. You can also try making a fist and spreading your fingers wide open.
3. Forearm stretches: Extend one arm before you with your palm facing down. Use your other hand to pressure the extended arm just above the wrist, pushing it downwards towards the floor. Hold for 30 seconds, and then repeat on the other side.
Harmful Effects of Constant Sitting
Sitting long periods has been linked to several health problems, including obesity, type 2 diabetes, and cardiovascular disease. Additionally, research has shown that sitting for more than four hours a day can lead to a greater risk of death from all causes.
One of the harmful effects of constant sitting is that it can lead to a sedentary lifestyle. When you sit for long periods, your body can’t burn as many calories as it would if you were active. This can lead to weight gain and an increased risk of obesity.
Another harmful effect of constant sitting is that it can increase your risk for type 2 diabetes. Type 2 diabetes is a chronic disease in which your body doesn’t use insulin properly. Insulin is a peptide hormone that helps your body control blood sugar levels. When you sit for long periods, your body’s insulin response decreases, which can lead to an increase in blood sugar levels and eventually type 2 diabetes.
Lastly, constant sitting has also been linked to an increased risk for cardiovascular disease. Cardiovascular disease is a general term for conditions that affect the heart or blood vessels. These conditions include heart disease, stroke, and high blood pressure. Research has shown that people sitting for long periods are more likely to develop cardiovascular disease. Therefore, movement is essential for everyone.
Harmful Effects of Constant Standing
While yoga has many benefits, constant standing has some harmful effects. These harmful effects can include:
Joint pain and stiffness
Muscle fatigue
Poor circulation
Varicose veins
Orthostatic hypotension (low blood pressure)
You Can Control Your Breathing All Day
When you feel stressed at work, take a few deep breaths and focus on your breath. Taking control of your breathing can help you feel more relaxed and in control of your day. Practicing subtle forms of pranayama helps the day go by constructively during challenging times at work. Nobody takes notice when you practice silent pranayama.
Mindfulness at Work
Mindfulness at work is more important than ever in our fast-paced, constantly-connected world. By taking a few minutes daily to be mindful of our thoughts, feelings, and actions, we can help reduce stress and increase productivity.
There are many ways to be mindful at work, but a straightforward way to get started is by taking a few deep breaths and focusing on the present moment. You can also try setting a daily intention for your workday, such as “I will be patient with co-workers” or “I will take a break when I feel overwhelmed.”
If you feel stressed or anxious during the workday, you can do some easy yoga poses right at your desk to help release tension. Try sitting tall in your chair with your feet flat on the ground and your hands resting in your lap. Take a few deep breaths and focus on relaxing your shoulders and neck. You can also try touching your lower back and gently arching your back to stretch the muscles.
By taking just a few minutes daily to be mindful of our thoughts and actions, we can help create a more productive and positive work environment for ourselves and those around us.
Yoga Before Work
There are many different types of yoga, but all forms of the practice can benefit your mind and body before work. Regular yoga practice can help to improve your flexibility, circulation, and breathing. It can also reduce stress and anxiety and increase focus and concentration.
If you’re new to yoga, plenty of beginner-friendly classes are available at most studios. Once you’ve found a class that works for you, aim to practice 2-3 times per week. You’ll start to notice a difference in how you feel physically and mentally.
Yoga Poses at Work
Sitting at a desk all day, taking breaks, and moving your body are essential. Yoga poses are a great way to get some movement in and can be done right at your desk. Below are yoga poses you can do at work:
1. Seated Twist: Sit tall in your chair with your feet flat. Take a deep breath in, and twist to the right as you exhale. Place your left hand on the arm of your chair and your right hand on your right knee. Hold for 30 seconds, then repeat on the other side.
2. Forward Fold: Start seated in your chair with both feet flat on the ground. As you inhale, reach your arms overhead. As you exhale, fold forward from the hips, keeping a slight bend in your knees if needed. Let your head and arms hang heavy as you breathe deeply for 30 seconds to 1 minute.
3. Half Camel Pose: Begin by sitting up tall in your chair with both feet flat on the floor hip-width apart. Place your right hand on the back of the chair and inhale as you lift your chest and look up to the ceiling. As you exhale, lean back slightly and arch through the upper back, keeping the lower half of your body still seated in the chair. Hold for 30 seconds, then repeat on the other side.
Covert Yoga Poses at Work
1. Chair Pose: Sit on the edge of your chair with your feet flat on the floor. Place your hands on your knees with your palms facing down. As you inhale, lift your chest and pull your shoulder blades together. On an exhale, lean slightly forward from your hips and lengthen your spine. Hold for 5-10 breaths.
2. Eagle Pose: Start standing with your feet hip-width apart. Raise your right arm and bend your elbow, so your hand is by your face. Then, bring your left arm under and around your right arm, clasping your hands at the back of your head if possible. If this is impossible, interlace fingers or use a strap to bind arms together behind the head. Lift elbows away from the head and open the chest. Remain here for 5-10 breaths, then repeat on the other side.
3. Camel Pose: Kneel on the floor with knees hip-width apart and touch toes to the floor behind you with straight legs (top of feet should be touching the floor). Place hands on the lower back with fingers pointing down, then press hips forward and arch backward, drawing shoulder blades together while keeping the front of the chest open. Hold 5-10 breaths, then slowly release back to starting position on an exhale.
Yoga After Work
Yoga has become increasingly popular to relieve stress and tension after a long day at work. Numerous studies have shown the benefits of yoga for improving mental and physical health, and many people find that it helps them to relax and unwind after a busy day.
If you’re interested in trying yoga after work, there are a few things to keep in mind. First, it’s crucial to choose a class that is suitable for your fitness level. If you’re new to yoga, it’s best to start with a beginner-level class so that you can learn the basic poses and get used to the practice.
It’s also vital to wear comfortable clothing to move around quickly. Loose-fitting pants or leggings and a tank top or t-shirt are ideal. You’ll also need a yoga mat, which you can purchase at most sporting goods stores.
Once you have all your supplies, find a quiet spot in your office or home to set up your mat and relax. Ensure you won’t be disturbed for the duration of your practice. Then, follow along with the instructions of your chosen yoga class.
Progressive Companies Understand Yoga for Prevention
Progressive companies are beginning to understand the value of yoga for preventing injuries and promoting overall health and wellness among employees. In addition to its well-known benefits for mental and emotional health, yoga can help reduce work-related musculoskeletal disorders (WMSDs) by increasing strength, flexibility, and range of motion.
A growing body of research supports the efficacy of yoga as a preventative measure against WMSDs. A 2012 study published in the International Journal of Preventative Medicine found that eight weeks of regular yoga significantly improved participants’ muscle flexibility and joint range of motion. Another study from 2013 showed that people who did yoga had a significantly lower risk of developing WMSDs than those who didn’t exercise.
There are many different types of yoga, so it’s crucial to find a class or instructor that’s right for you. If you’re new to yoga, start with a beginner’s class or private lesson to get acquainted with the basic poses and principles. Once you feel comfortable, you can move on to more challenging classes.
If your company doesn’t offer on-site yoga classes, there are plenty of other ways to incorporate yoga into your workplace. Many gyms and community centers offer corporate membership discounts, so check with your HR department to see if your company is eligible. You can also try doing some simple stretches and exercises at your desk or
Conclusion
Yoga at work can provide employees numerous benefits, including increased energy levels, improved focus, and better overall health. Additionally, taking a few minutes daily to practice yoga can effectively show employers their support for their employees’ well-being. With all these advantages in mind, it’s no surprise that more and more workplaces are embracing incorporating yoga into their daily routine. If you haven’t already done so, why not try it today?
© Copyright – Aura Wellness Center – Publications Division
Please visit the following link to see our selection of Yoga instructor courses and continuing education courses.
https://aurawellnesscenter.com/store/
Click here to see our online Yoga Nidra teacher training course.
Do you want to become a mindfulness meditation teacher?
Are you an experienced teacher looking for YACEP credits or continuing education?
Subscribe to Our Newsletter for Special Discounts and New Products
Related Resources
by Leslie Kaminoff and Amy Matthews
52 Essential Principles of Yoga Philosophy to Deepen your Practice
by Rina Jakubowicz.
A Relaxing Way to De-stress, Re-energize, and Find Balance
by: Gail Boorstein Grossman.
YOGA: THE PATH TO HOLISTIC HEALTH
by B.K.S. Iyengar
TEACHING YOGA: Essential Foundations and Techniques
By Mark Stephens
Yoga at Work
How Sitting at a Desk Affects Your Body
By Mariellen Brown
If you are one of the millions of people who work a 9-to-5 desk job, you probably already know some of the ways that your body is affected by sitting still all day. You may have a stiff neck or back, tight shoulders, or sore wrists and forearms. By looking at how your body is shaped and comparing it to how you position yourself at your desk, you can alleviate tension and be a healthier, more comfortable, and more productive worker.
Spinal Structure
The spine is naturally shaped like an “S,” with your head on one end and your tailbone on the other. The top curve of your spine is called the cervical curve and includes seven vertebrae. The shape of these seven vertebrae gives your head the ability to move up and down (the “yes” movement), back and forth (the “no” movement), and around in a circle (what I like to call the “whip your hair around” movement).
The middle of your spine is called the thoracic curve and includes twelve vertebrae. These vertebrae are shaped to allow forward and back bending, side bending, and side rotation or twisting. The bottom of the spine is called the lumbar curve and includes five vertebrae with a more limited range of motion. Your sacrum and coccyx (tailbone) are at the base of your spine, which are fused vertebrae.
Understanding Posture and Movement
When you sit at a desk, the three curves of your spine may round or compress. If you tend to lean forward in your seat or rest your elbows on your desk, you may be exaggerating the curve of your cervical spine and rounding your thoracic spine. This motion lengthens the neck and back muscles, and they become weaker over time.
Notice that you lean your shoulders back, and your stomach moves toward your keyboard; you may be exaggerating the curve of your thoracic spine. Ultimately, this movement puts excess pressure on the back of your thoracic vertebrae.
When your monitor is too low or your keyboard is too high, you may slouch in your seat or hunch your shoulders to compensate, causing tension in your neck, back, and shoulders. If your monitor is too far away and you have trouble seeing what’s on your screen, you may be more prone to lean forward.
Adjusting for Positive Results
You can prevent future aches and pains by noticing how you sit and adjusting your desk and posture. There are also many yoga postures that you can do right at your desk to stretch out tired muscles and create space between your vertebrae. A simple standing forward bend (Uttanasana is the yoga pose’s name) will help stretch your thoracic and lumbar spine if your back feels tight.
If you tend to round your back at work, try doing a seated version of the Cat (Marjaryasana), and Cow (Bitilasana) pose right at your desk. These two yoga poses stretch all three spine curves and relieves tension between your vertebrae.
If you’re interested in learning even more yoga poses at work, some instructors will come right to your office to give corporate yoga classes in a boardroom or empty office space.
Mariellen Brown is a New York City-based designer and writer. She is working toward her 200-hour teacher training certification from ISHTA Yoga in NYC and hopes to teach corporate yoga classes someday.
There are many yoga postures that you can do right at your desk to stretch out tired muscles and create space between your vertebrae. Thanks for posting this valuable article.