Tension at the workplace has become a serious health problem globally. It not only affects mental health, but it can also cause diseases like heart disease, diabetes, depression and burnout.

In the modern lifestyle, workplace tension has become a common problem. In fact, due to working for long hours at the desk, deadline pressure and ever-increasing responsibilities, cases of tension and physical problems such as back pain, neck stiffness and mental fatigue are increasing among employees. Many researches have revealed that doing yoga at the workplace reduces tension and improves the productivity and mental health of employees. On the occasion of International Yoga Day, we are telling you such yogas, which you can do while sitting at your workplace and these will reduce your stress. 

Tension at workplace is a very serious problem

Tension at the workplace has become a very serious health problem globally. It not only affects mental health, but can also cause serious diseases like heart disease, diabetes, depression and burnout. A study has revealed that a bad environment at the workplace reduces the attendance and production of employees, which directly affects the financial condition of the company.

Benefits of doing yoga at the workplace

A 2024 study found that practicing yoga reduces stress and the risk of burnout in employees. Yoga breathing techniques such as pranayama and meditation regulate the autonomic nervous system and the hypothalamic-pituitary-axis (HPA). Both of these things are responsible for stress. 

Improvement in physical health

Problems caused by sitting for long periods of time such as back pain, neck stiffness and wrist problems (carpal tunnel syndrome) are common problems in the workplace. Yoga and walking activities in the workplace reduce musculoskeletal problems. Yoga also reduces stress. A research by Stanford University in 2023 found that yoga increases the activity of the prefrontal cortex (PFC), which is responsible for tasks like decision making. 

You can do these asanas at work place

Siddhasana (Meditation Pose): For this, sit straight on a chair. Cross your legs and keep your hands on your knees. Close your eyes and breathe deeply. Meditate for 5-10 minutes. This asana calms the mind. Increases concentration and reduces stress. It brings flexibility in the muscles of the hips and thighs.

Pranayama (breath control): To do this asana, sit straight on a chair. Take a deep breath through the nose. Hold it for 4 seconds and then release it slowly. Repeat this process 5-10 times. Pranayama reduces the stress hormone (cortisol) and improves mental health. 

Prasarita Padottanasana (Wide-Legged Forward Bend): For this, keep the feet 3-4 feet apart. Place the hands on the hips, lift the chest up and slowly bend forward. Place the hands on the floor and bring the head down. This asana stretches the muscles of the legs and back. Calms the mind and reduces fatigue.

Chair Yoga: For this asana, sit straight on a chair. Place the right hand on the left shoulder and apply gentle pressure by holding the right elbow with the left hand. Repeat this 5 times on both sides. It reduces stiffness of shoulders and neck, which occurs due to sitting for long hours.

Tadasana (Mountain Pose): For this asana, stand with your feet slightly apart. Raise your hands and take a deep breath. Stay in this position for 30 seconds. This asana improves blood circulation and increases the flow of energy in the body.