Desk Zen: Energize your workday with office yoga

Yoga is a holistic practice that benefits physical and mental health, making it a valuable addition to a balanced lifestyle. Its impact on us and its many benefits have been known for a long time, though today it is becoming more accessible by being adapted into various exercising styles and for people of all ages and occupations. 

The word "yoga" itself comes from the Sanskrit language, and it has several meanings and interpretations, like ‘integration’ of various parts of oneself, and the ‘union’ of individual and universal consciousness. In regular usage, it basically refers to a system of physical postures (asanas), breathing exercises (pranayama), and meditation techniques that together result in better wellbeing. 

Yoga leads to good physical wellness and better breathing. You become more aware of your body alignment and have greater flexibility and strength, leading to improved posture and reduced chances of pain. Yoga also emphasizes deep, diaphragmatic breathing, which can improve lung function, increase oxygen intake, and promote relaxation. It also leads to better mental wellbeing through stress reduction. The breathing exercises and turning inwards to maintain balance and coordination along with meditation reduce the production of stress hormones like cortisol and help us build physical and mental resilience. This also leads to better sleep quality and overall more harmony with oneself. 

Tips to make yoga exercises part of the routine!

Desk/chair yoga exercises are increasingly popular to encourage people to bring in movement in the smallest form throughout their day. These can be done throughout the day to improve your physical and mental well-being, even with a busy work schedule. They are simple yet effective in promoting relaxation, flexibility, and mindfulness.

Yogi Anindita Singhvi from Mumbai shares how we can make yoga exercises easy to follow- 

1. Breathing - There are a few common and interesting breathing techniques in yoga that build breath regulation and improve oxygen flow, like Kapalabhati Pranayama, and they can all be done anywhere. While trying these, ensure you’re focus is fully on your body (avoid distractions) and be seated comfortably, even if you are in a chair.
2. Mobility - Start from the top of the body and go all the way down going down each joint and do a mobility drill. A mobility drill is an exercise or movement pattern done to improve joint mobility, flexibility, and range of motion. Starting with the neck, do neck rotations, shoulder rotations, arm rotations, wrist, hip, knee and ankle rotations of at least 7-10 repetitions.
3. Stretching - You can then move to stretching after mobility. Starting again from the neck, doing the neck side to side and full rotation, spine twist, seated cat and cow and calf raises of at least 5-8 repetitions.
4. Face yoga - Exercises your face and neck muscles and can tone your face. It can lead to outer transformation that also encourages feelings of serenity and confidence. You can try these wherever you are seated with regularity. Face yoga is most effective when it is regular.
5. Make a stretch buddy! Find a colleague you can do these exercises with, whether virtual or physical. Adding in a social element, especially a person you are comfortable with, can make the activity more fun and supportive for both of you. You can also be each other’s reminders! However, make sure to be genuine and respectful of yourself and the other person as you try out these exercises together.
6. Schedule it! It takes time and practice to make new habits feel familiar and become routine. It can help to make these part of your schedule by taking time out for it. Set an alarm or schedule it on your calendar at the beginning of the day or during your lunch break. Having a reminder show up a few times in the day can help it be more part of your conscious memory, and make it easier to follow. 

Remember to move gently and listen to your body, as and when you can. Desk yoga exercises are designed to provide relief from prolonged sitting, reduce stress, and improve posture and flexibility. Chair/ desk yoga can be adapted to suit your needs and abilities, making it accessible for almost everyone to experience the benefits of yoga. 

The best way to build a habit and integrate movement into your life is to start small and do it with consistency. If you feel comfortable doing that, have fun, or notice the benefit of the practice, you are likely to do it more! This gives ways to do more difficult asanas or slowly make yoga a larger practice. 

FAQs

What is yoga?

Yoga is a physical, mental, and spiritual practice that involves postures (asanas), breathing exercises (pranayama), and meditation, aiming to achieve a connection between the mind and body, and building physical flexibility along with mental resilience.

What do I need to start practicing yoga?

Wear comfortable, breathable clothing that allows you to move freely. This can be cotton or synthetic clothing. This can be leggings and shorts or even a salwar kameez, with a comfortable top. It is considered essential to also have a yoga mat or a rug to exercise on as it provides stability and grip during different asanas, as well as cushioning for comfort. Depending on the type of yoga or support you need, additional props like blocks, straps, or blankets may be used to assist in certain asanas.