Your Resolution On The International Yoga Day

Relax yourself at your workplace with yoga

Practicing yoga in the office can be fun, innovative and relaxing with many long-term benefits. Long hours on the computer can cause strain to your shoulder, neck and the back muscles, resulting in stiffness and aggravates tension. This can also impact your ability to function efficiently and impacts your overall quality of life

Multiple organisations have started understanding the need for similar physical activities to enhance the life-style factor of its employees to ensure effectiveness at work as well.

Office yoga comprises of a sequence of simple exercises you can perform effortlessly any time and any day.

Making office yoga exercises a part of your routine can work wonders as they wipe away body pain, fatigue and tension and increase overall muscle strength and flexibility, keeping you fresh and revitalised through the day. The exercises don’t demand much time, and can be done in spurts throughout the day, sparing you from unnecessary discomfort in the long run.

Here are a few routines, which are quick and very effective

Suggestion: If you are wearing tight, uncomfortable footwear remove them before starting the stretches. You may also wish to loosen your tie and belt.

Backbend in chair :
Begin by sitting in a non-rolling chair with shoulders relaxed. The back and butt should be flat against the back of the chair. Reach back and place hands behind the chair. Arch backwards in chair but do not come up off the chair; remain seated. Hold for 10-30 seconds.

Forward fold in desk chair :
Begin by sitting in the chair with feet shoulder width apart. Lean forward, as if to touch your toes. Take a few deep breaths and return to a seated, upright position. This stretches the spine. Hold for 10-30 seconds.

Chair twist at desk :
Begin by sitting in chair with feet shoulder width apart. Cross the left foot over the right knee. The right hand should rest on the left knee and the left hand on the chair back. Twist your torso to the left and hold. This is a great stretch for the spine. Hold for 10-30 seconds. Repeat on the right side.

Seated downward dog :
Begin by sitting in the chair with feet shoulder width apart. Place both arms out in front and lean forward into the desk. This stretches the spine and arms. Hold for 10-30 seconds. To stretch the legs at the same time, bring the left foot up onto the right thigh, as shown in the picture. Repeat for the right leg.

Temple Rub :
Keep your elbows on your desk and place your hands on your temples. With small circular motions gently rub your temples first clockwise and then anti-clockwise. Do this for 10 – 15 long deep breaths.

Sohail Merchant,
Team Imarticus

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