I recently heard someone saying, “Mr. Paul who is a regular at yoga sessions, in a rush to reach his office is on-time these days. He has been missing his daily yoga sessions for the past two weeks and the days are passing by as it is, with a deal to take-up the session the following day. In an annoying way, he planned to do some simple yoga during office hours only but during his leisure time. He got to see the benefits of following these regular routines. He felt that his stiffness of body has come down drastically and he is feeling more active now.”
The very popular and emerging habit in all ages of people these days is to spend time on Yoga. It is a proof that the 60 to 90 minutes you spend on your yoga mat for a few days a week certainly helps you. It relieves you from the chronic stress and tension you place on your body during the rest of the day in your desk job.
These are the benefits that you find by doing yoga daily:
- Improves your flexibility.
- Builds muscle strength.
- Perfects your body posture.
- Protects your spine.
- Takes care of bones and cartilages.
- Makes you happy by lowering your stress.
- Increases blood flow to organs
- Boosts your immunity.
- Lowers your blood sugar and blood pressure.
- Helps you in sound sleep
- Maintains nervous system and senses.
A striking difference and a great benefit obtained from yoga when compared with rigorous exercises are, the Yoga practice is not strenuous and makes one get full air/oxygen and fills in his lungs which is converted to energy. Energy is recouped. Rigorous exercises bring good results but make one tired and energy lost.
It’s no surprise that sitting at a desk all day is not at all good for our health. So instead of spending a day with such a discomfort, try these seven yoga poses for a midday. Feel the good stretch that will leave you tension-free and energized. Not to mention your co-workers will be able to continue their conference call, uninterrupted.
The body movement is totally restricted if no stretching or workout is performed. This builds tension on your spine, increasing your muscle tone and flexibility. It also removes tightness in your lower back and lengthen those hamstrings. It strengthens your glutens or give your organs a gentle detox with a twist. All can be achieved by practicing yoga from the comfort of your very own office chair. Doesn’t it sound you an easy and awesome task?
Now, don’t just utilize your office chair for work but you can also practice some easy yoga asanas. Now some of the very shy people will think it to be an awkward situation to carry-out these in front of their office colleagues. These are very simple to take-up and easy that while you are gossiping to your neighbor who is sitting right beside you in the office. You will be able to do some of these and others before or after leaving your chair. Also, you can try these yoga exercises when flying, on a train, a bus, if you have limited movement or whilst watching TV. You can also do it when you are pregnant, or sit at someone’s bedside for long periods or even in a waiting room. There are endless situations to take advantage of and benefit from chair yoga exercises.
17 of the best ‘office yoga’ exercises:
The following office yoga postures along with explanations have been proven by researchers to be the best for you:
2Eagle Arms and legs
Sit with your back erect and place arms in front of you at 90-degree angle. Cross your arms in such a way that the right arm is above the left leg and vice versa. Interlock your arms and press your palms together with the tips of your fingers pointed upwards. Feel yourself contracting. This pose will strengthen your triceps, shoulders, and back muscles. It is also a good preventative measure against carpal tunnel syndrome. For your legs, simply cross your legs and interlock them with one foot behind the other.
Lotus is although a well-known flower but is also a traditional seat for performing meditation. Firstly you need to sit comfortably in your desk chair, with your neck and spine straight and then you need to calm your brain. Then place your hands palms up, with the thumbs and first fingers touching and sit with crossing your legs to build up the Lotus position. This is known as Padmasana. (Lotus) But be careful to cross your legs during working time, so you need to check your office regulations. This helps free your spine from the stress of sitting at your desk all day.
4Yoga Mountain Pose
Sit with your back erect, clasp your hands, and extend your arms forward. Turn the palms away from yourself and raise your arms until the palms face the ceiling. Stretch and you will feel yourself growing taller as you reduce the stress in your head, neck and shoulders. This posture lengthens your sides. If you want, add to this posture by bending your arms to each side.
5Thread the Needle
Sit in your chair and then cross your right leg over your left knee. Flex both feet and lift them off the floor. “Thread the needle” by clasping your hands around your left leg, just under your knee. This posture stretches hip rotators, outer thighs, and relieves tension in the lower back. Be sure to perform reverse sides too.
The scale is although used for measurement, but here this yoga pose will relieve much of your pain in the long-run. Place your palms on the arms of your chair and cross your legs at your ankles. Exhale, contract your abdominal muscles and lift your buttocks and legs away from the floor. Hold yourself suspended for five to eight full breaths. Lower yourself, change the cross of your legs and repeat the motion. If you can’t lift yourself, start with your buttocks and add the feet as you build strength. This posture strengthens your arms and lower abs.
7Seated Crescent Moon Pose
It is our side body part that tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort. Seated Crescent Moon fixes this discomfort so that you can return to your seat with a taller spine, a clearer head, and sharper focus. Lift your arms overhead and stretch your fingers wide. Lean to the right, taking 2 to 3 deep breaths. Repeat on the left side for another 2-3 deep breaths. This sets right one’s pancreas, makes pelvis bone area flexible for great movements.
8Chair Pigeon Pose
Crossed leg seating for longer duration stretches your thigh and hip muscles. So you need to stretch them timely with this interesting yoga pose. While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle. Keep the foot flexed as to not place pressure on the knee. Maintain equal weight distributed between the sitting bones while staying in an upright seated position. You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold 5 to 10 breaths before switching to reverse side.
Other important tips:
- Before returning to work, give yourself a few minutes to relax.
- Move your body from one place to the other at regular intervals say about every 30 – 40 mins.
- Twist your fingers and wrists also at a regular interval.
- It removes antioxidants when practiced well by helping to purify the body.
These are some of the asanas and there are very many and trained yoga guides can make us get the benefits to body and mind. For this no equipment, play area, special dress or footwear is necessary. But gains are more.
As the whole world is going crazy to take up yoga sessions daily, so you should also join this well-being race, just by remembering one thing that you need to be honest for completing your daily or weekly targets of yoga sessions. Keep yourself inspired by these great words: “Yoga is not a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul.” “Let our advance worrying become advance thinking and planning.” “GOOD LUCK for Happy healthy living!!!”