4 Chair Yoga Poses for Stress Buster in the Office

By: Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveler in India

For most of us who don’t work for Google in their beautifully holistic offices, we often have to work for at hour and hours straight without moving from our desks. I cannot even start to explain the many kinds of ill-effects stagnation brings to our lives. Especially if you are a person with an unhealthy diet and are doing that 9-5 job, you can surely benefit from practicing yoga at your workplace, without having to be much of a nuisance to the people around you.

Before we begin here is a brief history about yoga that everyone should know so you understand more about the practice.

Yoga is a practice devised in India almost 5000 years ago. The great Indian sages and saints believed in a higher form of existence hidden within mankind that needed a certain routine and ritual to bring it out. This practice involved the alignment and synchronization of the inexplicable powers of the mind and that of the body. Now the body and the mind both have different capacities and capabilities, both need a different kind of practice to make them sharp in what they do and to increase and enhance their capacities.

The ancient sages worked out an intricate method that first lead to improving and enhancing their capacities and capabilities, individually and then worked on a way to bring these two powers together so that they were rightly aligned and synchronized and created a unique rhythm in their existence. When they reached this unique alignment, they realized their perception of the world and of existence had completely changed, and they became aware of their potentials. This unique realization led them to a realm that was spiritual and enlightened.

If you are a yoga enthusiast and practice yoga a few days in the week, you would know the burden of sitting in that chair immobile for 9 hours a day. You know how the awkward postures bring your body into chronic pain. You know the stress and anxiety we often encounter throughout the day. Taking a break for chair yoga during your day will not only help you physically but also center you mentally to continue your day in a clearer more positive frame of mind.

Here are 4 yoga postures that you can do to relieve pain, revitalize your energy and focus you mind:

1. Twists:

Now as you know the part of the body that has the worst and the most visible effect of stagnation is your spine. A sitting improperly can affect your entire posture. Your shoulders lose their confidence and you have a droopy stature. When it comes to chair yoga, make sure you involve an exercise that works on the spine. Make sure your spine is nimble and flexible. Twists are a great way to relax all the extra tension causing your spinal area to stiffen.

To perform this asana:

• Start with deep breaths a few times before you start with the twisting.
• Now with your palms touching the back of the backrest of your chair and the other palm on the arm of the chair; turn the upper body including the abdomen, shoulders and your head in a way that your left shoulder is turning forward and the right shoulder is turning backwards.
• Stay in that position for as long as you can breathe freely and comfortably. And then alternate with the turning of the shoulders. Do it for as long as you find repose of the stiffness.

2. Chair lunges:

The next area in the body adversely affected by stagnant sitting positions are the hips and the area below. The hips are known as the powerhouse that supports movement and complex postures. You need to keep hips supple yet firm enough to help you push through the day.

To perform this asana:

• Hold your chair (which should be facing you) from the top of the backrest; with both your hands.
• Now push your left leg backwards and lift your right leg to be placed on the seat of the chair.
• Now gently rock your hips inwards and outwards to stretch the hamstrings.
• Breathe freely and comfortably while doing so.
• Now alternate with the other leg.

3. Wrists and finger stretching:

Desk work is rough on the fingers and the wrists. The tendons and the muscles of the hands become very tensed by the amount of typing they have to do. It is very relaxing to occasionally perform this easy stretching to relax the pressure.

To perform this asana:

• Extend your right arm ahead of you with the palm facing outwards.
• Now with your left hand, hold the tips of your right hand and bend the hand from the wrist towards you from up (your palm should face the sky while this stretch is done).
• Pull your hands towards yourself, bending from the wrist only this time, the palm should be facing the inside of your arm.
• Do the same with your left arm.
• Remember to perform this asana while you breathe freely and deeply.

4. Restorative pose:

Last but not the least, restoration during the day is vital. We deal with matters and issues that are not directly related to ourselves. This exhausts our mind and our bodies. One must always practice rest and restoration, to recharge that lost energy and clear our minds. You can do this asana at break time.

To perform this asana:

• Cross your arms and place them on the desk in front of you.
• Now rest your head on your arms as you breathe deeply and comfortably.
• You may fall asleep while doing this pose, but that’s the whole point.
• Make sure you set your alarm within reach while performing this.

You are not alone practicing yoga! There are probably other yogis in your office…you just have to find them. Then get a group together and make it fun! Chair Yoga for the office staff makes for a more upbeat, healthy, positive atmosphere.

Today, millions have joined the world yoga association each year. Yoga has indeed had a significant impact on all kinds of people everywhere in the world. People indulge in this holistic practice because it is a staircase to a sense of balance, a holistic wellness in their health and their happiness.

India is famous for its yoga training programs especially, yoga teacher training in Rishikesh (which is the world yoga hub). Yoga enthusiasts can receive their certifications in the 200 hour yoga teacher training in Rishikesh or other advance courses. And what is a better place to receive authentic knowledge of yoga, than the place where it originated?

Author Bio:

Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveler in India. He conducts Yoga Teacher Training in India in different cities. He loves writing and reading books related to yoga, health, nature, Himalayas.