WELLNESS
Yoga For Workplace
On this International Day of Yoga (21 June), let’s commit to our mental and physical well-being even in the confines of the workplace.
Smita Kumari
Yoga at the workplace? Yes, you read that right! Chair Yoga is the answer. Yoga is essentially a path to liberation from all bondage. Yoga is beneficial for physical fitness, musculoskeletal functioning and cardio-vascular health. It is beneficial in the management of diabetes, respiratory disorders, hypertension, hypotension and many lifestyle related disorders. Yoga helps to reduce depression, fatigue, anxiety disorders and stress. It regulates menopausal symptoms too. In essence, it is a process of creating a body and mind that are stepping-stones, not hurdles, to an exuberant and fulfilling life.
Here are a few postures to help you get through each day feeling a little happier and healthier. This sequence incorporates quiet meditation, invigorating breathwork, and deep stretches.
Yoga is not only for celebration of International Day of Yoga but it is a part of our lifestyle.
Yoga is not to be performed only but yoga is to be lived and the most important pieces of equipment we need for doing yoga is our body and mind.
The writer is an in-house yoga instructor at the Adani Group and a Guinness World Record holder.
Neck Movement
Forward and Backward Bending of Neck
Position - (Alert Posture)
- Sit on a chair with your feet comfortably apart.
- Keep your palms on your thighs.
- Keep your spine straight and shoulder should be relaxed.
- While exhaling, move the head forward slowly and try to touch the chin to the chest. While inhaling, move the head as far back as is comfortable.
This is one round: repeat 3-4 rounds.
Right and Left Twisting of Neck
- Keep your head upright.
- While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
- While inhaling, bring the head to the normal position.
- Similarly, while exhaling, turn your head to the left.
- Inhale and bring the head to the normal position.
This is one round: repeat 3-4 rounds.
Shoulder Rotation
- Place both fingers on both shoulder.
- Inhale and raise your elbows and bring them back when you exhale.
- Try to touch the elbows in front of the chest on the forward movement, stretch the elbows back in the backward movement and touch the side of the trunk while coming down.
- Repeat this 5 -10 times rotating from front to back.
- Do the same in reverse manner. Inhale while raising the elbows and exhale while bringing them down.
- Full rotation of both elbows in a circular manner.
Benefits
- It helps toincrease our shoulder mobility and flexibility. These movements also build strength in our shoulders, improve our shoulder function, and prevent injury.
- It also helps to reduce any unwanted stress on the back and shoulder joints.
Seated Side Stretch
- From a seated position, bring your right hand high up overhead. You can use your left hand as support on the chair arm or your leg.
- Inhale as you stretch your arm as high up as you can, then exhale as you slowly lean over as far as you can to your left.
- Make sure spine should be erect.
- Hold for 5-10 sec.
- Repeat on the other side.
This is one round: repeat 2- 3 times.
Right and Left bending of Neck
- While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder without raising the shoulder.
- While inhaling, bring the head to normal position.
- Similarly, while exhaling, bend the head to the left side.
- Inhale and bring the head up to normal position.
This is one round: repeat 3-4 rounds.
Neck Rotation
- Exhale; bend the head forward trying to touch the chin to the chest.
- Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down.
- Do a full rotation.
- Then rotate the head in an anti-clockwise direction.
- Inhale; go back and exhale, come down.
This is one round: repeat 3 rounds on each side.
Note:
- Move your head as far as possible. Do not over strain.
- Keep your shoulders relaxed and steady.
- Feel the stretch around the neck and loosening up of the joints and muscles of the neck.
Elderly people and people with cervical spondylitis and high blood pressure may avoid these practices.
Seated Tadasana
Technique:
- Sit on a chair.
- Keeps legs on the floor with the feet comfortably apart.
- Keep your spine straight and shoulder should be relaxed.
- Interlock the fingers and turn the wrist outwards.
- Now inhale, raise the arms up and bring them in line with the shoulders.
- Make sure spine should be erect in this position.
- Stay in this position for 10 -15 seconds. Release the interlocked fingers, bring the arms down, and relax.
This is one round: repeat 2- 3 times.
Benefits
- This asana brings stability in the body, helps to clear up congestion of the spinal nerves, and corrects faulty posture.
- Gives good stretch to the upper back.
Trunk Twisting/ Trunk Movement/ Seated Twisting
Technique:
- From a seated position, come to the edge of your chair.
- Keep your legs on the floor with your feet apart around hip distance.
- Spine should be straight.
- Place your right hand behind you and if possible, lock the chair. Bring your left hand to the outside of the right thigh or you can lock the chair too
- While exhaling twist your body towards the right.
- Hold 10- 15 seconds with normal breathing. With each breath, try to twist a little further.
- Come back with inhalation.
This is one round: repeat 2- 3 times.
Note:
- Do slowly while breathing.
- Cardiac patients shall do with care.
- Avoid this practice in case of severe back pain, vertebral and disc disorders, after abdominal surgery and during menstruation
Benefits:
- Seated twists help toincrease spinal mobility and flexibility.
- They stretch and strengthen the muscles and connective tissues around the spine, improving the range of motion in the back.
- Regular practice of seated twists can reduce the risk of back pain, improve posture, and prevent injuries.
Yoga helps to reduce depression, fatigue, anxiety disorders and stress. In essence, it is a process of creating a body and mind that are stepping-stones, not hurdles, to an exuberant and fulfilling life.”
