How to avoid stress & tension at work?

Quick yogic tips on how to avoid stress & tension at work

An alarming number of nearly 42.5% of corporate employees suffer from work related stress and tension. Challenging schedules, high-stress levels and performance associated perquisites in private sectors; nearly 42.5% of employees in private sectors are afflicted with tension, depression, stress or general anxiety disorder.

Various sample assessments and corporate studies indicate, around 43% of corporate employees are suffering from general stress or depression. Nearly 23% employees are suffering from anxiety related to obesity. Also, high blood pressure (B.P) and diabetes are on the rise amongst corporate employees. Asthma, cervical, arthritis, spondylosis and slip disk are common ailments associated with the corporate desk jobs.

Quick yogic tips on how to avoid stress & tension at workplace

Effective time management is the key

Prioritize and plan accordingly. Prepare a check list of all work that needs to complete first. Calm your mind and breathe easy and so go on finishing tasks accordingly.


Best way to calm your mind anywhere and any place. You can opt for Nishpanda Bhava and feel relaxed while travelling or in a busy office work right from the comfort of your chair. Yogendra Pranayama I, II, III and IV are very effective simple and easy. Schedule breaks to calm the mind. Mediation also helps.  Keep schedule breaks throughout office work day.

Customize Sattvic diet plan

Observe what works for you. What you eat? How much you eat? When you are actually hungry the most? Plan your diet at the beginning of each week. Eating seasonal fresh fruits, lots of green vegetables, whole grains, nuts etc. (Read more tips on sattvic diet click here.) An added advantage of Sattvic diet is weight loss that is sustainable.

Watch Smt Hansaji share insights about how to avoid stress & tension 

Quick Office chair yoga- Sahajbhava Asanas or stretching yoga exercises

Neck Rotations and Exercises- Quick way to relax the tense muscle and tired eyes (If you are wearing uncomfortable footwear remove them before starting the stretches. Loosen your tie and belt. Remove your spectacles. Eye exercises-Roll your eyes from left to right and then right to left. Now look up and centre. Repeat the same while looking down and centre. Look at a near object e.g.-you can look at your palms and then try to focus your gaze on clouds at a distance. This helps to relax the optics nerves.

Sitting Down Leg Exercises- Lift your legs above the seat with knees bent. Move them up while inhaling and while exhaling brings your legs down. You can do this with alternate or both legs together. Repeat 10 times. Point your toes in and out.

Hand Exercises- Lift your hands over your head join hands in namaste and stretch your hands upwards. Sitting down Parvatasana.

                                           Sitting down Parvatasana.

Shoulder Exercises- Lift and drop your shoulders, rotate your shoulders. Cross your shoulders in front and then back.. Sit straight and try to stretch your neck upwards keeping your elbows stretched down. Stretches your spine and now you can do intercostal breathing or Yogendra Pranayama II. You can also do clavicular breathing or Yogendra Pranayama III and abdominal breathing or Yogendra Pranayama IV. Look up and Rotate your neck from left to right and then from right to left, very slowly and smoothly without jerks. Turn your head to right. Repeat the same on left side. You can slowly rotate your head.

Try out these small spaces or confined space handy yoga tips and experience the difference. Feel relaxed and refreshed within few minutes.

Other Do’s & Don’ts

  • Maintain work-life balance.
  • Keep company of positive people.
  • Take adequate sleep and rest. Do not compromise sleep hours to accommodate job stress or work.  
  • Limit time on social media. Switch off your mobiles before you go to sleep.
  • Make it a point to voice your issues the correct way without raising your voice or BP. 

Check out our  1-day Stress Management camp which includes Asanas, Pranayamas, Kriyas, interactive sessions with Smt Hansaji, talks by medical specialists and health counselling. Click here for details. 

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1 Comment
  • prof premraj pushpakaran
    Posted at 14:25h, 25 December Reply

    prof premraj pushpakaran writes — 2017 marks the centenary year of The Yoga Institute Santacruz East Mumbai!!!

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