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5 Office-Friendly Yoga Poses You Need To Know About That Are Good For Your Mind And Body

5 Office-Friendly Yoga Poses You Need To Know About That Are Good For Your Mind And Body

You know everything you need to know about yoga. You’d even like to practice yoga to improve your physical and mental health. But alas, you don’t have enough time to do it. You don’t have time to do it at home and you can’t do it at your office. Well, now you can’t get away with that excuse.

As illustrated wonderfully in this infographic by Furniture Work, you can receive all the benefits of yoga without even having to leave your desk.

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Below are the five office-friendly yoga poses that are good for your mind and body.

1. Chair Cat Cow Stretch

This pose improves your posture and balance. It makes your spine stronger and stretches it and neck as well. In addition, it also lowers your back pain.

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2. Chair Raised Hands

This yoga pose improves your posture, opens your shoulders and strengthens the core. By improving your posture, this pose plays a key role in lowering your back pain and alleviating the risk for herniated disks.

3. Chair Eagle Pose

This pose loosens your wrists and shoulders. The added benefit of this shoulder workout is that it releases tightness between shoulder blades and across sacrum workout. It also strengthens your legs. It lowers the chances for repetitive strain injuries as well.

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4. Chair Spinal Twist

This one is a great pose to relieve your back pain and stiffness. It opens the chest and increases oxygen supply to your lungs. The hip joints are also loosened by this pose.

5. Seated Double Hamstring

With this yoga pose, you receive the benefits of stretching your hamstrings and lowering your back. It improves the blood circulation and eases tightness of your legs. It lowers the risk for sciatica as well.

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The infographic below gives you an overview of these five highly efficient and beneficial yoga poses.

Office Yoga

    Featured photo credit: Office Yoga via furniture-work.co.uk

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    Nabin Paudyal

    Co-Founder, Siplikan Media Group

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    Last Updated on December 2, 2018

    How to Flow Your Way to a More Productive Life

    How to Flow Your Way to a More Productive Life

    Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

    The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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    The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

    Here are a few simple steps to start using this strategy today:

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    Review Your Past Flow

    Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

    Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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    Schedule According to Your Flow Pattern

    Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

    Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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    Account for Big Picture Fluctuations

    Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

    We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

    Why not follow the ebb and flow of your life instead of fighting against it?

      Featured photo credit: Nathan Dumlao via unsplash.com

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