In recent years, we've noticed an increase in employee and office worker stress levels. A high workload is one of the primary reasons for employees’ mental health difficulties which have been rising continuously. In 2017, a poll revealed that around 70% of workers acknowledged experiencing continually growing job pressure. Although office work has always been stressful, it has increased significantly since the early 90s, when technology took over.
But what do rising stress levels have to do with yoga? To understand this question you have to know what yoga is. It is a collection of spiritual, mental, and physical exercises that aims to provide better control over your mind and helps you become more calm and collected. Yoga assists you in managing stress. The National Institutes of Health reports that scientific data supports yoga's benefits for stress management, mental health, mindfulness, healthy eating, weight reduction, and quality sleep.
Practicing yoga regularly can be extremely beneficial. But, as an office worker, you may find it hard to get some time out of your schedule for proper yoga exercises. That’s why we have brought to you a few simple yoga exercises that you can do in your workplace.
1. Start With Breathing Exercises
Before diving into any of the yoga poses, firstly focus on your breath. After 5-10 seconds of mindful breathing, you’ll be good to go. Here’s how you do breathing yoga:
Sit on the front edge of your chair. Make sure that your feet lie straight on the ground. And your knees, hips, and feet should be aligned properly. Now, try to tune all kinds of distractions surrounding you, it may be hard at first but you’ll get used to it in a few sessions. Finally, focus on your breath and your breath only.
2. The Seated Twist
Begin by assuming a sitting position with your back against the backrest of your chair. As you breathe in, raise your arms over your head, and as you exhale, rotate to the right, supporting yourself with both hands on the right armrest.
As you breathe in, raise your arms over your head, and as you exhale, rotate to the right, supporting yourself with both hands on the right armrest.
What to do if your chair doesn't have arms? Put your right hand behind your pelvis on the seat, and your left hand on your right thigh.
With each inhale, straighten your spine, enabling your body to extend further into the posture. Hold the stance for up to 60 minutes per side, then swap sides.
3. Roll Your Shoulders
The backs get the most messed up for people who have desk jobs. Have you ever noticed that when you have been working for a couple of hours your back gets tensed and your fingers become strained? This can be avoided with a few simple back rolls.
Draw your shoulders up near your ears and then down again as you inhale. Then, on the exhale, lower and advance them. Repeat this action twice more in the same direction, then in the opposite manner.
4. Seated Back Bend Pose
One of the most common distractions while working has to be gastrointestinal problems. Do you have gastric issues every time you sit back at your desk after lunch? If you do this yoga pose is perfect for you. Other than that, this yoga position is also known to improve your immune system. Here’s what you have to do to practice the seated backbend pose:
Place your feet on the floor and sit at the front edge of your chair. Keep your back straight, not bent, and your spine should also be straight. Lean forward and hold the back of the chair with your arms. Maintain as straight an elbow as possible.
Inhale and draw your shoulder blades back, observing how your shoulders naturally relax into the stance. Release the stance and sit up straight when you are ready.
5. Don’t Forget Your Wrists And Fingers
You can also take care of your hands, wrists, and fingers through yoga. People with desk jobs have a higher risk of developing carpal tunnel syndrome which can be quite painful and uncomfortable. Not to mention, it will interfere with your everyday tasks. But, its risk can be reduced significantly by practicing a few simple yoga exercises and stretches.
Stretch your arms to either side or above every two hours. Then, using your wrists, draw five to ten circles inward and outward. To release any remaining tension, stretch your fingers wide and quickly close them into a fist, five to ten times.
Additionally, you can extend each arm out in front of you, repeating inner and outward bends. Counter-stretch with the other hand, and retain each side for five to ten breaths.
Final Word
All office jobs are hectic and stressful. In most companies, employees are usually overworked and underpaid, especially if they are a woman. As an office worker, you may barely have time to take care of yourself. This is why this office yoga routine can prove to be wonderful for you. Not only does yoga improve peace and serenity but also the stretching done in the poses is extremely beneficial for your musculoskeletal system.
