Desk Yoga in Workplace

As we have already learned how yoga helps in boosting productivity at workplace & practical ways to implement them. Now let us go further into the details of every step of the implementation process.

Yoga Asanas is one of the important aspects of maintaining the physical health of an individual. But the most challenging part of conducting yoga session in a workplace is that of an availability of space. From my experience as yoga teacher in last 5 years, I have observed that many offices or commercial places do not have a dedicated re-creation room for their employees where yoga or any other physical fitness activity can be conducted. Utilizing cafeteria or terrace, as I had suggested to few of them, did not turn out to be practical as well as there were other issues like inadequate place to accommodate certain number of people or lack of basic hygiene & air ventilation necessary for yoga. 

In such cases, desk yoga can be an effective solution making it accessible & practical for everyone, including smaller firms with limited space. Here is a quick guide on desk yoga & how it can be included into corporate yoga session.

What Is Desk Yoga?

Desk yoga refers to simple yoga poses and stretches that can be done while sitting or standing at a workstation. These stretches require you to make use of the chair & desk as supportive tools. These exercises are designed to alleviate common workplace issues such as neck and back pain, poor posture, and mental fatigue. Desk yoga is an ideal practice for busy professionals as it requires minimal time and no special equipment.

Simple Desk Yoga Poses for Employees

Here are some easy-to-perform yoga poses that can be incorporated into the workday:

1. Seated Forward Fold

It stretches the spine and relieves tension in the back and shoulders. Additionally relieves the stress & calms down the mind. This can be done while sitting as well as normally while standing since it does not require any extra space.

2.Neck Rolls

Quite commonly affecting areas in the desk job are neck & shoulders, causing stiff neck & sometimes spondylosis. Simple neck stretches & rolls release tension in these parts.

3.Chair Spinal Twist

Twisting has always been helpful in improving spinal flexibility and reducing back pain whether you do it while standing or seated. With the help of chair, this twist can be further made more intense as per individual’s capacity

4.Seated Cat-Cow Stretch

Yes, you do not always need a mat to do this stretch, it can be done at your desk as well. It gives the same benefits as regular Cat-Cow stretch i.e. increases spinal mobility and relieves tension.

5.Desk Downward Dog

One more a very lesser known ‘desk version’ of this multipurpose yoga pose. While this modified version is not exactly same as that on the mat, it gives same benefits to the upper body. It opens up the shoulders and lengthens the spine.

The images given above are just a small representation of the individual stretches mentioned. There are many other variations to these poses as well as there are few other poses which can be done at a desk are not listed here. Although desk yoga is easy & practical, it is advisable to do it under the guidance of a trainer to avoid any injuries. Besides, not all poses can be safe for everyone, there are always possibilities that some individuals might have existing health conditions or limitations which makes it difficult for them to perform these stretches. Under such circumstances, an expert trainer is the best one to guide on how to modify the pose or choose an alternative best suited for them.

Incorporating desk yoga in workplace, significantly reduces the physical aches of the employees, reduces lethargy & enables them to focus more on the work for the rest of the day. It adds a positive value to the work environment. So, take the first step by arranging a small desk yoga session at your workplace by an expert trainer.