The Serious Problem Of Stress And Fatigue
Spending 8 to 12 hours sitting in front of a computer can cause excessive stress and strain physically and mentally. Dealing with deadlines, pacifying irate clients, appeasing and pleasing bosses and going through a mountain of work can certainly do a real number on your already frazzled nerves.
As we constantly juggle the demands of modern life, fitness almost always takes the backseat. Tell me, how many times have you said “I just can’t find the time to exercise”? The line sounds familiar, right?
In the previous article, Yoga For Stress Reduction, I have discussed in detail the adverse effects of stress in the body. Numerous studies have shown that stress is one of the major underlying causes of a number of diseases that beleaguer modern society today, including cancer. With the serious implications of increased health risks, don’t allow your health to ask for some serious payback.
Yoga At Work – It’s Possible!
The great thing about Yoga is that, you can practice it anywhere and at anytime. Well, of course, a quiet and clutter-free practice place with ample space is ideal, you can actually perform a few Yoga poses behind your work desk.
Several studies conducted over the years have shown that adding Yoga into your daily work routine can help you improve your mood, relieve stress as well as enhance the ability to focus.
Yoga At Work: Simple Yoga Poses, Basic Health Benefits
In its simplest form, the practice of Yoga involves the combination of different physical postures as well as breathing techniques, which are often combined with meditation. Regular practice of yoga can help improve breathing by deepening and lengthening each breath. This works effectively in stimulating relaxation as well as increasing that sense of inner calmness. The breathing techniques that are incorporated in Yoga also come with a number of emotional, physical and mental benefits.
With the combination of Yoga postures, breathing techniques and meditation, you will be able to gradually slow down your heart rate and lower your blood pressure. Sending 15 minutes of Yoga practice every day will deliver noticeable benefits.
Yoga At Work: Reaping The Rewards And Benefits
Even for people who don’t have any regular form of exercise or physical activity, the benefits of Yoga are noticeable after several sessions. Over time, you will start to notice your body becomes more relaxed and limber. Here are some of the known benefits of Yoga:
- Increases flexibility and range of motion
- Tones the muscles, strengthens the core and improves the body posture
- Increases body awareness
- Improves sleep
- Releases tension from sitting for extended periods of time
- Promotes alertness and enhances productivity
Yoga At Work: Recommended Yoga Poses
As I have mentioned, you can perform Yoga at the comforts of your office. That leaves you will no more excuse to skip on your 15-minute fitness routine.
Here are some of the Yoga poses I personally recommend:
Seated Half Moon
This exercises focuses on stretching the shoulder muscles and opens up the lungs. To perform:
- Sit up tall. Your feet should be planted firmly on the floor, positioned at hip distance apart.
- Place your right hand on top of your right thigh.
- Use your left arm to reach for the ceiling, with your palm facing in. In this position, make sure to keep your shoulders relaxed.
- Deeply inhale and reach up with your left hand as high as you can, stretching your body in the process.
- Exhale slowly then bend your body towards the right. In this position, you shoulders should be in line.
- Close your eyes and maintain the position while performing 3 to 5 deep breaths.
- Repeat the same procedure with your left.
This Yoga pose is ideal for promoting proper posture and spinal alignment. This pose can also be used to alleviate neck and shoulder tension as well as headaches. To perform:
- Sit on the edge of your chair with your feet firmly planted on the floor.
- Position your hand behind your back, with your fingers interlaced. Squeeze your hand together.
- Inhale and exhale slowly and deeply as you gradually pull your arms away from your body.
- Look up towards the ceiling. At this position, your shoulders should be relaxed and your chest lifted. Hold this position for 3 to 5 deep breaths.
This Yoga exercise is perfect if you are starting to feel your headache building up. To perform:
- Sit tall on your chair, with both feet firmly planted on the ground.
- Drop your chin towards your chest to stretch your nape area, or the back of the neck.
- Roll your right ear slowly towards the right shoulder.
- Bright out your left arm with palm turned up.
- Slowly rotate your left arm around in order to release the tension on the arm area.
- Bring your left hand back and place it on top of your leg.
- Perform the same exercise with your right arm.
You see, fitness doesn’t have to be elaborate or too complicated. By spending several minutes of practicing Yoga poses in your office desk on a daily basis, you will be able to take on the challenges and stress that comes with work with enhanced focus and calmness.