Office yoga or corporate yoga sessions are designed to fit seamlessly into a workday, providing a refreshing break that enhances your productivity and reduces stress. Here's a detailed look at what you can expect in a corporate yoga session.
What is Corporate Yoga?
Corporate yoga is tailored to meet the needs of employees in a professional setting. It focuses on simple yet effective practices that can be performed even in office attire, often right at one's desk. The primary goal is to foster a healthier work environment, reduce stress, and improve employee well-being.
The Importance of Corporate Yoga
In the corporate world, stress, burnout, and physical ailments such as back pain and repetitive strain injuries are common. Workplace yoga addresses these issues by:
● Reducing Stress: Yoga practices reduce cortisol levels, leading to decreased stress and anxiety.
● Improving Posture: Regular practice helps correct postural imbalances caused by prolonged sitting.
● Boosting Productivity: A refreshed mind and body are more productive and focused.
How Corporate Yoga Differs from Traditional Yoga
Yoga for corporate employees is designed to be:
● Accessible: No need for yoga mats or special clothing; can be done in office attire.
● Time-efficient: Sessions are shorter, typically 30-60 minutes, fitting into lunch breaks or before/after work.
Structure of a Corporate Yoga Session
A typical corporate yoga session is divided into several parts, ensuring a holistic approach that covers physical postures, breathing techniques, and relaxation.
1. Introduction and Briefing
The session begins with a brief introduction by the instructor, explaining the day's focus and goals. This sets the tone and prepares participants mentally.
2. Warm-Up Exercises
Warm-ups are essential to prepare the body for more intensive practices. They help increase blood flow to the muscles, reduce the risk of injury, and gently wake up the body.
Neck Rolls
1. Sit or stand comfortably.
2. Gently lower your chin to your chest.
3. Slowly roll your head in a circular motion to the right.
4. Complete a full circle, then reverse direction.
5. Repeat 5-10 times.
Shoulder Shrugs
1. Sit or stand with your arms at your sides.
2. Inhale and lift your shoulders up towards your ears.
3. Exhale and drop them down.
4. Repeat 10 times.
Ankle Flexes
1. Extend your legs in front of you, toes pointing up.
2. Inhale and flex your ankles towards yourself.
3. Exhale and flex them away from your body.
4. Repeat 10-15 times.
3. Asanas
Asanas or yo ga postures are the core of any yoga practice. In a corporate setting, they are chosen to be effective yet gentle, focusing on areas commonly affected by prolonged sitting.
Yogendra Hastapadasana (Hand-Foot Pose)
Steps:
1. Stand erect with hands at your sides and feet together.
2. Keep your neck straight, shoulders square, abdomen in a normal contour, and chin drawn in. Focus your eyes on one point straight ahead.
3. Inhale, raise both hands from the front above your head. Arch back (waist above only), stretching with hands close to your ears. Keep your eyes open, looking up.
4. Exhale, bend downward while keeping your legs straight, and try to touch your toes with your fingers, keeping your head between your hands.
5. Bend your elbows and grip your ankles with your hands, drawing your head towards your knees to rest your forehead on your knees.
6. Maintain this position, suspending your breath for double the exhalation period (final position).
7. Inhale, release your ankles, and gently raise your trunk to an upright position, raising your hands above your head.
8. Bring your hands down from the sides, returning to the starting position.
Best Time to Do It:
● Mid-morning or mid-afternoon for a refreshing stretch.
Benefits:
● Relieves Tension: Eases tightness in the back, hips, and hamstrings.
● Tones Abdominal Muscles: Reduces unnecessary fat deposited in the abdominal area.
● Calms the Mind: Promotes a sense of humility, gratitude, and mind balance.
Things to Avoid:
● Avoid if you have hypertension, cardiac ailments, pregnancy, peptic ulcers, hernia, cervical spondylitis, slipped disc, serious eye disorders, or spinal abnormalities.
Yogendra Garudasana (Eagle Pose)
Steps:
1. Stand erect with hands at your sides and feet together. Keep your neck straight, chest forward, abdomen in normal contour, and chin drawn in. Focus your eyes on a point straight ahead.
2. Inhale, raise your arms shoulder-high to the sides, with palms facing down.
3. Exhale slowly and forcefully, lift your left leg, and twist it at the hip joint and knee, wrapping it around your right leg.
4. Simultaneously, cross your arms (left arm below the right) and twist them at the elbows, wrapping your left hand around your right arm and joining the palms together.
5. Gaze straight for a few seconds with your breath suspended (final position).
6. Return to the starting position by inhaling, gently releasing the toe hold, and untwisting your left leg. Simultaneously, release your left hand and bring both arms to the sides, shoulder-high. Exhale and bring your hands down to the sides, returning to the starting position.
7. Repeat the above steps with your right leg and arms after a pause to complete one round.
Best Time to Do It:
● Morning and evening, gradually increasing the duration from a few seconds to 1-2 minutes as per individual comfort.
Benefits:
● Improves Flexibility: Stretches the hips, thighs, shoulders, and upper back, improving muscle tone flexibility in the thighs.
● Enhances Balance: Improves body balance, endurance, and neuromuscular coordination.
● Sharpens Awareness: Enhances concentration, keeps the mind alert, and cultivates confidence.
Things to Avoid:
● Avoid if you have severe arthritis, vertigo, frozen shoulders, tennis elbow, weak legs, or weak neuromuscular coordination.
Yogendra Trikonasana–II (Triangle Pose)
Steps:
1. Stand straight with feet 3 to 3.5 feet apart, parallel to each other.
2. Keep your neck straight, abdomen in normal contour, chin drawn in, and chest forward.
3. Raise both hands from the sides to shoulder level, palms facing forward.
4. Keep your gaze straight ahead and breathe normally.
5. Inhale and turn your right foot outward, forming a right angle with the left foot.
6. Simultaneously, turn your neck to gaze at your right thumb (or palm).
7. Exhale and bend to the right to touch your right toe, keeping your gaze fixed on your right thumb.
8. Simultaneously, let your left arm rise straight up towards the ceiling.
9. Gently turn your neck to look up at the thumb/finger of your outstretched left hand, ensuring your hands are aligned in a straight line. Complete steps 3 to 5 while exhaling.
10. Maintain this position, suspending your breath for a period double that of exhalation (final position).
11. Return to the starting position by turning your neck down to gaze at your right thumb. Inhale and unbend to return to the position of step 1, keeping your hands straight. Complete this step while inhaling for a period equal to exhaling.
12. Turn your right foot inward and your left foot outward. Simultaneously, turn your neck to gaze at your left thumb.
13. Repeat the sequence, bending to the left to complete one round.
Best Time to Do It:
● Morning and evening, gradually increasing the duration from a few seconds to 1 minute on each side, as per your comfort.
Benefits:
● Tones Muscles: Stretches, develops, and tones the muscles of the sides.
● Aids Digestion: Favors abdominal and pelvic organ compression, improving digestion.
● Reduces Waistline: Helps reduce the waistline and improves blood circulation.
Things to Avoid:
● Avoid if you have spinal injury, spinal abnormalities, severe back problems, frozen shoulder, severe arthritis, hypertension, or serious cardiac complaints.
Yogendra Sukhasana (Easy Pose)
Step-by-Step:
1. Sit on the floor on a mat with your legs fully stretched out, without taking any support.
2. Keep your mind relaxed and passively aware.
3. Bend one leg (alternate use being preferred) and place the heel under the opposite thigh.
4. Fold the other leg, placing the heel under the opposite thigh and sit in this cross-legged fashion, keeping the ankles crossed.
5. Place your hands on the respective thighs, palm downwards, before the knees (but not on the knees).
6. Keep your body straight, spine erect, abdomen in normal contour, and head perfectly poised.
7. Close your eyes and passively observe your breath. The mind may wander to other thoughts but gently bring it back to the breath (final position).
Best Time to Do It:
● Any time of the day when you need to calm your mind and body.
Benefits:
● Posture Correction: Improves your sitting posture.
● Mental Calmness: Promotes mindfulness and presence, reducing nervous agitation and fostering inner harmony.
Things to Avoid:
● Avoid if you have acute arthritis or severe depression.
4. Pranayamas (Breathing Exercises)
Breathing exercises, or pranayamas, are integral to yoga. They help calm the mind, reduce stress, and improve lung capacity. In a corporate setting, they can be done discreetly and effectively.
Yogendra Pranayama-Ujjayi
Steps:
1. Sit comfortably in Sukhasana or any other meditative posture, or on a firm chair with an erect backrest if sitting on the floor is uncomfortable.
2. Ensure your body above the waist is straight, the spine is erect, and the eyes are closed.
3. Close your mouth and gently constrict the throat (glottis).
4. Begin with a short exhalation, then start inhaling slowly and rhythmically through the constricted throat, creating a slight “friction sound.”
5. Continue inhaling until you feel a sense of fullness.
6. Exhale with the same constriction in the throat, gradually and without jerky movements.
7. Take a few normal breaths and relax.
Best Time to Do It:
● Practice daily, ideally in the morning or evening, to enhance its benefits.
Benefits:
● Improves Focus: Enhances mental clarity and concentration.
● Supports Respiratory Health: Aids in the clearing of phlegm and improves overall lung function.
● Balances Energy: Helps in balancing the thyroid and enriching the voice.
Things to Avoid:
● Avoid if you have serious cardiac conditions or hypertension.
● If you feel dizzy or lightheaded, stop and return to normal breathing.
Yogendra Pranayama-Bhramari
Step-by-Step:
1. Sit comfortably in Sukhasana or any meditative posture, or on a firm chair with an erect backrest if sitting on the floor is uncomfortable.
2. Keep your body above the waist straight, spine erect, and eyes closed.
3. Close the mouth and take a deep inhalation.
4. Begin exhaling slowly and smoothly, making a humming bee sound. The sound should be continuous and controlled, creating gentle vibrations.
5. Ensure the humming sound is not too loud but sufficient to create a resonating effect.
Best Time to Do It:
● Practice in the morning or evening to promote relaxation and mental clarity.
Benefits:
● Enhances Focus: Helps quiet the mind and improve concentration.
● Reduces Stress: Lowers stress levels, tension, and anxiety.
Things to Avoid:
● Ensure that the humming sound is gentle and controlled to avoid strain.
● If you experience discomfort, stop and return to normal breathing.
5. Relaxation
The session often concludes with a period of relaxation. This helps integrate the benefits of the practice and leaves participants feeling refreshed and calm.
Yogendra Shavasana
Steps:
1. Lie on your back with arms and legs extended, palms facing up.
2. Relax the neck, shoulders, and facial muscles.
3. Close your eyes and follow rhythmic breathing while sequentially relaxing specific body zones (e.g., toes, ankles, knees, etc.).
4. Continue deep, rhythmic diaphragmatic breathing.
5. Gently open your eyes and roll onto your right side.
6. Sit up with the support of your arm, trying to maintain the relaxed mental state.
● Practice daily for at least 5 minutes.
● Not recommended for those with psychological disorders such as depression.
Benefits:
Shavasana provides restorative benefits that rejuvenate the body and mind, bringing a meditative state that can lead to better decision-making and problem-solving skills at work.
FAQs:
● Can I do yoga for corporate employees at my desk?
Yes, many stretches and breathing exercises can be done right at your desk. Office yoga includes simple stretches and movements that can be performed without leaving your chair.
● How often should I participate in corporate yoga classes?
Aim for at least two sessions per week for optimal benefits. However, even a single session can make a significant difference in your well-being.
● What if I have never done yoga before?
Corporate yoga classes are designed for all levels, including beginners. The instructor will guide you through each step, ensuring you feel comfortable and safe.
● Can yoga really reduce stress at work?
Yes, office yoga helps reduce stress by promoting relaxation, improving breathing, and increasing mindfulness. Regular practice can lead to long-term stress management benefits.
● Are there any risks associated with workplace yoga?
As with any exercise, there is a risk of injury if poses are done incorrectly. Always follow the instructor's guidance and listen to your body.
● What if I have a medical condition?
Consult with your doctor before starting any new exercise routine, including workplace yoga. Inform your instructor of any conditions so they can provide modifications as needed.
● Can I eat before a yoga session?
It is best to practice yoga on an empty stomach or a light snack if needed. Avoid heavy meals before practice to prevent discomfort.
● How long is a typical corporate yoga session?
Sessions typically last 30-60 minutes, depending on the company's schedule and employee availability. Shorter sessions may focus on specific areas, while longer sessions provide a more comprehensive practice.
● How can I stay consistent with corporate yoga classes?
Set reminders and block time in your calendar for yoga sessions. Encourage colleagues to join, creating a supportive environment that fosters consistency.
● Can I practice yoga for corporate employees on my own?
Yes, once you are familiar with the poses and techniques, you can practice on your own. There are many online resources and apps available to guide you.
● What if I feel self-conscious practicing office yoga at work?
Remember that everyone is there to improve their well-being. Focus on your practice and the benefits it brings, rather than worrying about others.
● How can I encourage my company to start a corporate yoga program?
Present the benefits of corporate yoga to your HR department or management. Highlight improved employee well-being, productivity, and morale as key advantages.
● Are virtual corporate yoga sessions effective?
Yes, virtual sessions can be highly effective and accessible. They offer flexibility and can be done from the comfort of your home or office.
What corporate yoga does is that by integrating office yoga into your workday, you can experience numerous benefits that contribute to a healthier, more productive, and harmonious workplace. Whether you're a beginner or a seasoned practitioner, corporate yoga classes offer something valuable for everyone. With a wide range of asanas, pranayamas, and relaxation techniques, these sessions can be adjusted to fit the unique needs of any workplace, ensuring a culture of wellness and positivity.