Deadlines to meet, projects to juggle, and dynamic demands?

Work can be stressful at times. It’s no wonder people feel anxious and overwhelmed. Well, that’s when you might want to spend some time on a yoga mat!

Physical and mental health are strongly related, and their relationship is well described in literature, too. Frequent stress can lead to a whole host of problems, including anxiety, depression, insomnia, and even physical health issues. And when you’re dealing with all of that, it’s tough to stay motivated and focused at work.

Fortunately, we’ve got yoga, which is proven to help reduce stress and its negative side effects. The best part? You don’t need any prior experience to benefit from the practice. Whether you are at home, work, or somewhere in between, yoga is always here to help you relax.

What is yoga?

Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.”

Yoga is a form of mind-body fitness that involves a combination of muscular activity and internal mindful training; it is classified by the National Institutes of Health as a form of complementary and alternative medicine. Yoga offers many benefits, including improved flexibility, enhanced posture, strengthened core muscles, improved sense of balance and increased energy levels. It also has the potential to reduce emotional health issues such as anxiety and stress and can help people feel more relaxed and regain their emotional equilibrium. It can also improve the overall well-being of an individual by promoting inner peace and mental focus.

Office Yoga

Yoga at work is an extremely beneficial way to improve your energy levels, as well as relieve pain in the lower back or sore shoulders. It can help reduce stress, boost energy levels, improve mental clarity, and promote a positive outlook—all of which can lead to increased productivity and motivation at work. 

Chair Yoga

Have you been sitting for too long and need a stretch break? 

You don’t need fancy equipment. Chair yoga is a gentle form of yoga that is done while seated or using a chair for balance, making the practice more accessible and beneficial at work. Here are few ways of performing chair yoga:

• Sit upright in the chair and stretch hands high up in the air or legs straight out perpendicular to the body.
• Bend your body forward while sitting in the chair and touch your feet.
• Stand behind the chair and stretch your body high up while holding the chair.
• Stand behind and lean toward the chair, then stretch one leg at a time outward, while using chair as a support to balance.

The building blocks of yoga are poses. These are good ones to learn and start with as you build a regular yoga practice. A few of the basic poses include:

Restorative Bridge Pose

Correct bridge pose promotes balance and posture, relieves neck and back pain, and helps to regulate your breathing.

Child’s Pose

Child’s pose is a great option for stress management because it draws attention to your breath and relaxes your body. It can calm the nervous system and promotes relaxation.

Corpse Pose

This pose is commonly practiced at the end of the yoga routine to relax, refresh, and rejuvenate the mind and body.

So, how does yoga work?

Yoga moderates the production of a hormone called cortisol that plays an important role in stress response; thus, it can reduce stress levels and keep the individual calm. Those practicing yoga exhibit higher levels of antioxidant enzymes that enhance the defense against free-radical damage. Yoga helps stimulate the parasympathetic nervous system, which can direct the blood toward endocrine glands and digestive and other organs. It can also naturally generate dopamine, a chemical in the brain that gives one contentment. Yoga makes one attentive to the present moment and helps gain the ability to let go of negative thoughts for the sake of self-preservation.

Take-aways

Yoga can help improve our focus and concentration by teaching us to be more present in the moment and reduce tension headaches by relaxing our muscles and releasing tension, thus relieving stress. Poor posture is a common side effect of stress. Yoga can help improve our posture by teaching us to stand tall and sit up straight. It can help increase our energy levels by teaching us to breathe deeply and relax our muscles, thereby not feeling exhausted or rundown. Stress can often lead to difficulty sleeping; yoga can help improve our sleep by teaching us to relax our body and mind before bedtime. It just might be the key to a more productive, more relaxed, and more enjoyable workday.

The Bottom Line

Although recent research supports yoga practice as a form of exercise, it may not be appropriate for everyone. Be sure to talk with your doctor before starting any new yoga or exercise program. They can help you identify any possible risks and help monitor your progress. And, if it’s a yes from your doctor, why not give it a try?