With an increased focus on reducing stress in the workplace and having a work-life balance, more and more companies throughout Mexico and around the world are recognizing the value of yoga at the office. Read on to learn what workplace yoga is, its benefits, and how you can incorporate it into your workday.
What Is Office Yoga?
As the name implies, office yoga is designed to be done during your workday. It combines deep breathing, meditation, stretching, and other body movements to increase mindfulness while supporting the body. In many cases, yoga at work is designed to be briefer than a full 60 to 90 minute class that is common outside of work. Even five minutes of office yoga can prove beneficial for workers.
What Are the Benefits of Yoga for Office Workers?
Yoga at the office aims to reduce workplace stress and improve overall well-being. Here are five common benefits that speak to why it’s worth incorporating this helpful practice into your day.
1. Improved Productivity
Yoga improves cognitive performance, which enhances concentration, mental agility, memory, and learning ability. It also helps to increase focus, which is beneficial when it comes to reducing mental clutter and dealing with tight deadlines and turnaround times.
2. Enhanced Team Building
Workplace yoga is often done in groups, whether remotely or in the office. The group format allows you to connect with your coworkers on a different level, improving team cohesion. Enhanced team cohesion leads to increased productivity and overall performance.
3. Improved Overall Health
There are numerous ways yoga improves overall health and well-being. Often, the most discussed benefits are the mental and emotional health benefits of mindful breathing and movement.
From there, physically moving your body is linked to increased serotonin levels, a stronger immune system, and better digestion. Moving our bodies also increases energy levels and blood circulation, which reduces fatigue.
Improved breathing increases lung capacity and helps to ensure we get enough oxygen throughout our bodies. Additionally, the increased flexibility offered through practice can reduce joint pain and improve blood pressure.
4. Reduced Absenteeism
A large portion of workdays lost are a result of stress. Yoga helps to reduce stress and improve overall emotional and mental well-being, which reduces anxiety and improves overall mood. Stress often impacts your physical health, exasperating certain conditions and ailments. Therefore, yoga not only helps reduce absences linked to mental health but also reduces absences linked to physical health.
5. Increased Creativity
Since yoga gives you access to better focus, concentration, and mental agility, it also helps to expand the mind’s creativity. Plus, a calmer and less stressed mind allows your creative juices to flow.
How Can You Incorporate Workplace Yoga into Your Day?
As you can see, daily yoga at work offers extensive benefits, making it worth it to take the time to incorporate it into your daily work routine. But how can you do so? Here are a few ideas to help you get started!
1. Do Some Stretching
Here are some of the best yoga stretches for office workers:
- Neck rolls: Close your eyes and drop your chin gently to your chest. Slowly roll your neck from your left ear toward your back, then to your right ear, and then forward to the chin-to-chest position. Do four to five rolls to help loosen the neck and relieve tension in the neck and shoulders.
- Seated forward bend: Make sure your chair is pushed back from your desk with your feet flat on the floor. Place your arms behind your back and interlace your fingers at your lower back. Next, straighten your arms as much as possible. From there, fold at your waist and allow your interlaced hands to follow until they’re over your back and you’re resting your chest on your thighs. Be sure to relax your neck and hold for a few moments until returning to your starting position.
- Spine twist: Sit on your chair sideways so the back of the chair is to your left or right and ensure both feet are flat on the floor. Twist your spine toward the back of your chair and place your hands on the top of the chair to hold the position. Hold for 10 to 20 seconds and repeat on the other side by turning your body 180 degrees on the seat of your chair.
2. Attend a Yoga Class
If your employer offers classes as part of their wellness program, attend one! Or, if they don’t, you can look for an online class that fits your schedule and participate during the day.
3. Meditate and Breathe
Focused meditation and breathwork are a big part of yoga. Here is a meditation and a breathwork exercise to help you reduce stress and increase focus while working.
- Safe place visualization: Take a moment to close your eyes, take a deep and calming breath, and think of a calm, comfortable place where you feel safe. Maybe it’s by the ocean, in nature, or anywhere you feel safe, calm, and comfortable. Allow yourself to notice the place and what you see, hear, and feel. Continue the visualization for three to five minutes. Then, slowly open your eyes to become present in the here and now.
- Square breathing: Take a moment to slow your breathing, and with your eyes closed or open, slowly breathe in as you count to four, then hold your breath for four counts, slowly count to four as you breathe out, and hold the exhale for four counts. Repeat three to five times until you feel calm and relaxed.
Apply With a Company That Cares About Your Well-Being!
Now you know about the benefits of yoga at the office and how to incorporate it into your day, but do you know of a company that promotes the overall well-being of its workforce? Here at Seguros Confie, we take pride in promoting the mental and physical health of our employees. Apply today to find out how we can put our employees’ well-being first!