I am lethargic and take complete pride in the same. After that 2 hours’ drive from home to work, I am in no mood to move away from my comfortable desk, unless it involves something fun like a lunch or snack break. I am sure I share this feeling with many of you. If you are one of those, then ‘Yoga in the bay’ is for you. Here are some cool yoga poses that you can do at your work place-
Breathe in and breathe out- Every time you want to take a break during the day, the first thing to top your list should be a breathing exercise. Known as ‘anulom-vilom’ in Hindi, this breathing exercise not only gives you that dose of energy, but also helps restore the oxygen level in your body, thereby saving you from fatigue. After a deep breath, place you right thumb on your right nostril and inhale through your left nostril. Now gently release your thumb and simultaneously place your index finger on the left nostril, to exhale from the right nostril. While you practice this, concentrate on your breathing and notice that you are breathing through your chest.
After sipping some water, move to the next exercise-
Wrist movement- While you were busy browsing the web to collate ideas for the best presentation, or research for the best annual report, your wrist was crying for help due to lack of support. Lift your hands from the front to the level of your shoulders, and form a fist, not too tight. Move your fist in a circular motion, with two sets each in clockwise and anti-clockwise direction. Gently open your wrists, with palm facing down, and move them up and down. While you take your palm up, stretch it back gently and slowly bring them down again. After repeating it twice, move your fingers freely, to relax them and give some movement that is comfortable.
Bend to pick up the fallen pencil- Move away from your desk and face the colleague sitting behind you. Stretch your legs as far as possible and bend down to touch your toes, while sitting on the chair. Bend down and hold for 30 seconds and slowly get-up to sit with a straight spine, and shoulders at the back, not dropped. This yoga is best performed standing, as it also gives your legs a breather. Unless you have a back injury or a bad backache, do not practice this without supervision, as it can worsen the pain.
Shrug- No, do not shrug off your responsibility, this ‘shrug’ movement is only to help your shoulder and neck relax. Keep your hands on your lap and shrug your shoulders- move them up and down. After 2 sets, move them in circular motions, and also gently pull them back and front to feel a subtle stretch on your back. You can also accompany this by moving your neck in circular motions.
Pull yourself up- Yes, quite literally. Take your hands to the back and hold them tight. Now while your hands are clasped, gently pull them to experience a movement in your shoulders. Now while in the position where your chest is forward, shoulders pulled back, hold for 30 seconds and look up. Inhale while in this position and exhale while coming back to the normal posture.
Drink some water after each yoga pose, for better blood circulation and oxygen levels. A bonus tip: Use smart office stationery- a mouse pad with wrist rest, soft cushion for back support, arrange your chair to a height where your feet touches the ground, arms rests can be moved to bring your hands closer to your body. This gives you a perfect posture and keeps your body ache and numbness away during those long working hours. Do these with your colleagues to make them enjoy these 5 minute sessions even more and transform them into a 5 minutes team break.