How to incorporate Yoga at work

How to incorporate Yoga at work

Companies have now started to realize that their human work force needs something extra to keep them at their optimal capacity. Work stress and deadlines can have a negative impact on health. Studies have shown a steady decline in performance and poor quality of work if the health of the professional is affected due to working conditions.

A study by Cahl´ıkova, Cingl and Levely talks about how stress and competitive work environment across gender affects performances at work. Since work performance affect career trajectories and promotions, it was concluded that men and women are affected by stress at work more or less equally based on various categories and it affects their overall health.

Organizations are now hiring Yoga professionals or Wellness consultants to provide breaks and ergonomic relaxation techniques to keep their workforce performing to their best capacity. A 10 Minute Yoga session between work hours has proven to relieve stress and provide a sense of calmness during and after work.

When you think of yoga, you might be apprehensive of the intimidating poses and stretches you may have seen on tv or videos. But Yoga is as simple as it can be when you are guided by the right professional. Calming the mind during work hours can be a challenge. Here are some things you can do to incorporate a relaxing session in your workday:

Let the calendar take care of you:

  • A 10-minute break to yourself may seem impossible at first, but try to schedule it in your calendar to let yourself relax and also let others know to not disturb you during the session.

Make HR your Yoga Buddy:

  • Talk to your superior or HR about the benefits of adding a Yoga break at work. With them on board and by communicating with your colleagues, a group session will work as a motivation for you to get some tranquility in your busy day.
  • Discuss with your HR to hire a wellness professional or Yoga Instructor. This will provide a professional consultant to make sure there are no injuries or issues during the sessions. If some Yoga positions are difficult for some people based on their health and limitation, a professional will help your group customize an exercise plan and optimize the time your company allots for these activities.

Know your team better with Yoga:

  • Yoga at work can be a team building activity. Many people struggle with health ailments and may find some peace with knowing that their employer cares about them and will be able to find a common ground with health discussions.

As a working professional, I have realized that giving yourself a break in the day will not only make you calm and provide better health benefits, but it can also inspire and help others around you. Yoga has variety of benefits when added to your life, weather its at work or home. In a stressful work environment, try these above tips and make your professional space a better place to be.

References:

Meditation For Beginners | Short Guided Meditation

Meditation For Beginners | Short Guided Meditation

If you are a beginner and looking for easy and short meditation, try following short meditation for beginners given at the end of this post.

“When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place” — Bhagwad Gita

Some of the benefits of the meditation are:

  • Increases your focus & attention span
  • Improves functioning of your brain
  • Reduces stress
  • Relaxes & rejuvenates your body
  • Meditation can unfold the powers of mind

 

Short 5 Minutes Meditation:


15 Minutes Guided Vipasana Meditation:

What Should I Do First, Yoga (Asana) or Pranayama?

What Should I Do First, Yoga (Asana) or Pranayama?

If you have this question what should be practiced first Yoga Asana, Pranayama, or meditation then you are not alone. I would quote a very famous Hatha Yoga book here to answer this question. Hatha Yoga Pradipika commentary by Swami Muktibodhananada (Yoga Publications Trust, Munger, Bihar, India) explains:

After asanas, pranayama should be practised to purify the nadis. For this purpose nadi shodhana (nadi purification) pranayama is best. Then mudras should be performed to channelize the energy and create specific attitudes of mind, and bandhas to force the energy upward. In hatha yoga the sequence is – Asanas first, then Pranayama, Mudras and Bandhas. Lastly one should sit quietly in a meditative pose.

Personally, I start my practice with Sukshma Vyayama or light exercises to loosen up followed by Asasanas, Pranayama, and then Meditation if I have full hour to practice. The asanas help remove physical blockages in the body and after performing Asanas the energy flows freely and you are able to sit comfortably to perform Pranayama. After Pranayama, it is easy to sit in a meditative state.

In Hatha Yoga they say if you can control (regulate) your body and breath, you can control your mind to a greater extent.

Reference:
Hatha Yoga Pradipika commentary by Swami Muktibodhananada is a highly recommended book. Originally हठयोगप्रदीपिका Hatha Yoga Pradipika was written in Sanskrit by Swami Swatamarama in 14th Century.