5 Yoga Poses for Office Workers

5 Yoga Poses for Office Workers
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Reading Time: 3 minutes(Last Updated On: December 7, 2018)

5 Yoga Poses for Office Workers

Summary: Yoga is a miracle worker when it comes to the well-being of employees. This blog discusses the best five yoga poses for office workers along with various relevant benefits of yoga for a deeper understanding.  

“Workplace is the key to workers health, wellness, and productivity.” –Anonymous.

On an average, most of us spend nearly eight hours a day working a job. Many occupations deliver stress, desk-bound schedule, and unhealthy eating habits that take a toll on the physical and mental health of the employee.

So, working in an environment where we feel valued, acknowledged, healthy, and supported undoubtedly feels excellent. Isn’t it? A happy workforce is a thriving workforce. So, a healthy makeover is invaluable for the employees and the organization both. And, This can be safely accomplished through Corporate Yoga.

Extend the wisdom, philosophy, and practice of yoga to the corporate spaces. Introduce the science of wellness to the employees and help them get through each day a little happier and healthier. Making corporate yoga an integral part of the employee’s work routine can do wonders for their wholeness as Yoga wipes away stress, fatigue, boredom, and increases overall vitality. This is an excellent outlet to let the creative juices flow and to keep the employees more focused, revitalized, healthy, and active.

Some researchers are stating the benefits of yoga in the workplace. Let us look at the top three rewards of yoga at work:

Improves Mental Health: Depression, acute anxiety, etc., are some of the mental health issues that affect individuals at work. These conditions are treatable and preventable through Yoga. The ancient gift of wholeness reduces stress levels, soothes the nerves, supports healthy brain functions, and is highly effective in enhancing one’s mental health and cognitive capability.

Enhances Physical Well-Being: Back pain, neck-shoulder stiffness, cervical, and so much more are the disorders associated with a sedentary lifestyle. Simple stretches, subtle yoga asanas are effective in lengthening and strengthening the organs, muscles, and joints of the body.

Human Resource Efficiency: Employees are an invaluable asset to the company. The inclusion of yoga in the office spaces helps reduce absenteeism from sickness and various other problems. It boosts the employee’s morale and assists the entities to utilize their skills efficiently.


Cat-Cow Stretch (Marjaryasana-Bitilasana): Start in a table-top position (knees under the hips and wrists under the shoulders, fingers spread out).
Keep the shins and knees hip-width apart.
Inhale, lift the chin and chest to gaze upward and sink the stomach towards the yoga mat. (Cow pose).
Move into the cat pose with an exhalation. Round your back, release the head down, and raw the belly towards the spine.
Repeat the movement 5-10 times.

Seated Forward Fold (Paschimottanasana):
Comfortably sit on the floor.

Extend the legs in front and palms on the floor.
As you inhale, raise the hands upward and as you breathe out, bend forward keeping the spine straight.
If possible, try to grab the feet with your hands with thumbs resting on the soles.
Alternatively, loop a strap around the feet and hold it tightly.
Stay in this pose for 30 seconds.

Chair Pose (Utkatasana):

Begin in a mountain pose. Breathe in, stretch the arms up, either keep them parallel to the floor or join the hands together.
Breathe out, take a deep bend in the knees, lean the torso forward at 90-degree angle over the thighs, and keep the lower back healthy.
Hold this pose for 20-30 seconds.
For strength, place a block between the thighs during the practice of the pose.

Eagle Pose (Garudasana): Stand tall on a yoga mat. 

         Rest the left leg over the right thigh.
         Balance the body weight on the standing leg.
         Place the left foot behind the right calf. You can rest the left foot on the floor as well.
         Look straight ahead. Bend the elbows and drop the left arm underneath the right one.
         Press the palms together.
         Remain in this pose for 30 seconds or more.

        Standing Forward Fold (Uttanasana):

          Stand on a yoga mat with hands on the  hips. 

        Breathe out profoundly and lean forward at the hips.

           As you fold down, lengthen the front torso.
           Try to keep the knee straight.
           Bring the arms down with fingers on the back of the ankles or beside the feet on the                      floor.
           Hold this pose for 30-60 seconds.

The incorporation of the science of yoga at a workplace is a useful tool for building a healthy and efficient workforce. Sow healthy seeds today and reap the benefits over the years.

by Bipin Baloni

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About Bipin Baloni 2 Articles
Author Bio: Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training Certification In India. He loves writing and reading books related to yoga, health, nature and the Himalayas. Website: https://www.rishikulyogshala.org/

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