In a world ruled by deadlines, screen time and back-to-back meetings, our bodies are slouched, our minds are scattered, and our energy is often... well, somewhere between the third coffee and the next Teams call. But what if the secret to better focus, posture and peace of mind lies not in multitasking harder—but in doing less, with more intention?

Enter yoga—an ancient practice that has become a modern-day necessity. Yoga is often seen as something that needs time, space or a quiet studio—but in reality, it is far more adaptable than we think. As someone who has practiced and taught yoga for years, I can confidently say that even in the busiest work environment, yoga finds its place. One doesn’t need to roll out a mat or step away from the desk. With a little awareness and a few minutes of time, professionals can bring yoga into their daily work routine and experience its benefits.

Chair yoga or desk yoga is a wonderful way to integrate wellness into a workday. Simple breathing techniques like abdominal breathing or chest breathing can instantly calm the mind and reduce stress. Easy stretches such as neck rolls, shoulder and hand stretches, gentle spinal twists, or leg extensions can be done right at the workstation. Even seated versions of classic poses like Tadasana (Mountain Pose), forward bends, side stretches and seated twists can refresh the body and mind. These micro-practices not only enhance flexibility and posture but also improve blood circulation and reduce muscular tension caused by long hours of sitting. Short yoga breaks during the day help boost concentration and leave us feeling more energised and focused.

Over time, I’ve had the privilege of conducting several sessions for employees at Adani and the transformation I’ve witnessed has been truly rewarding. Many participants have shared how regular yoga practice has led to noticeable changes in their lives—improved sleep, better breathing, weight loss and increased stamina are just a few of the commonly reported benefits. I’ve seen people grow more flexible, feel more relaxed and experience relief from persistent neck, back and joint pain. The fatigue that once weighed them down through the workday gradually fades with consistent practice and their ability to manage stress and stay mentally clear improves significantly.

Still, in the corporate world, yoga sometimes carries a few misconceptions. One of the most common myths is that yoga is only for the flexible. In truth, flexibility is the outcome, not a requirement. Everyone starts somewhere. Another common belief is that yoga demands too much time. But even a 15-minute session can be incredibly effective—whether it’s a few rounds of Surya Namaskar or just mindful breathing. Some also assume that yoga is only about stretching and isn’t a real workout. But dynamic flows, breathing techniques like Kapalbhati and strength-building asanas prove otherwise. And finally, there’s the idea that yoga needs expensive equipment or paid classes. In reality, yoga is for everyone and can be done with minimal or even no equipment—just your body, breath and a little intention.

To help employees overcome these barriers, we focus on spreading awareness through workshops and inclusive, beginner-friendly sessions. We keep the practice accessible with flexible timings, simple routines and a welcoming atmosphere. We remind everyone that yoga is not about perfection—it’s about connection: with your breath, your body and the moment you're in.

For anyone who feels hesitant to start, my advice is simple—begin gently and be kind to yourself. Start with just 20 or 30 minutes a day and gradually build from there. Attend sessions led by a certified instructor when possible and don’t hesitate to use props or support if needed. Pillows, straps or even a sturdy chair can make certain poses more accessible. The key is consistency and patience. Yoga is not a race. It’s a journey where progress comes with regular practice and every little step counts. Most importantly, listen to your body. If something doesn’t feel right, it’s okay to modify or take a break.

A clean, well-ventilated space can support your practice and staying hydrated and lightly nourished before a session will help you stay focused and energised. Try not to compare your journey with anyone else’s, everyone has their own rhythm.

This International Day Of Yoga, I encourage everyone—regardless of age, role, or fitness level—to embrace the beauty of mindful breathing, simple stretches and easy asanas. Practices like Surya Namaskar and short meditation can bring about remarkable improvements in both physical and mental health. These practices don’t require fancy equipment or perfect postures, all they need is a willingness to begin.

As a Guinness World Record holder, I’ve come to deeply value the discipline and mental strength that yoga brings. Holding challenging poses for extended durations taught me more than just endurance—it taught me resilience, clarity and the power of a calm mind. These are qualities we all need in our fast-paced corporate lives. That experience now shapes how I teach, especially in high-pressure environments. I focus on consistency, balance and a positive mindset, reminding people that true strength is as much about the mind as it is about the body.

Yoga is not just a practice; it’s a way of life. It helps us breathe better, live better and feel better. So, this Yoga Day, take that first step. Unroll your mat—or simply adjust your chair-and give yourself a moment of peace. Yoga doesn’t ask for much, but it gives back in abundance.

The writer is the in-house yoga instructor at Adani Group.