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How to deal or manage with stress at work by YOGA?

YOGA is derived from the Sanskrit word ‘yuj’ which means ‘to unite or integrate, to attach, join, harness, yoke’. YOGA is suppression of modifications of the mind, it is a bodily self-restraint way of keeping fit but has a lot to do with the attitude and spirituality, it gives the disciples strength, relaxation, and flexibility and uniting the body & the mind with the soul.


Fight stress; find serenity, get fit & stay healthy


The most common ways for De-Stress at work:

Yoga can help you relax and manage stress and anxiety & will increase your overall health and your sense of well-being. Yoga also requires more effort and commitment than taking pills or herbs for stress reduction. But YOGA also has some direct stress-busting benefits some of them are;

  • Controlled breathing: Breathing deeply in yoga can actually help you avoid injury. Deep breathing can also allow us to experience our true essence. The essence of yoga as it assists us in connecting with the subtle energy within. It is through the breath that we are able to navigate different levels of consciousness. Moreover, breathing consciously has a biological effect on our mental, emotional, and physical state.
  • Meditation: As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything you do.
  • Physical movement: Physical activity helps bump up the production of your brain’s feel-good, exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.
  • Pumps up your endorphins: Physical activity helps bump up the production of your brain’s feel-good neurotransmitters, called endorphins. They can also help bring about feelings of euphoria and general well-being. But exercise isn’t just for physical health, it is one of the best things you can do to develop a healthier brain and reduce stress levels.
  • Improves your mood:  Regular exercise can increase self-confidence, it can relax you, and it can lower the symptoms associated with mild depression and anxiety, exercise can also improve your sleep.


The simple techniques to Stress-free YOGA at work-space to increase productivity


When things get stressful, sit up straight, place your feet on the floor, and inhale deeply through your nose. Allow your lungs to fill completely–you should feel your ribcage expanding–and then exhale through your nose. Repeat five times.

    • Deep Breathing: Deep yogic breathing centers mind and body. Deep breathing while seated is quite simple. Sit with your spine straight without using the backrest, feet on the floor (you can use a yoga block for your feet if they don’t reach the floor). The trick to encouraging deep breathing is to exhale more fully: While holding the hands over your ribs, take a deep breath in through the nose, then exhale slowly, focusing on drawing the navel to the spine as you expel the air completely. Then allow your lungs to fill completely from the bottom to the top. Repeat for five breaths or for as long as is comfortable.


    • Core Breathing: Core breath is a variation of deep breathing. Again, sitting with your spine straight, inhale and raise the arms straight out in front of you. Be sure to keep the spine upright and only allow the arms to move—this will cause your core muscles to engage, and offer gentle core strengthening. Exhale, and lower the arms back down. Repeat for five to eight breaths.


    • Neck Stretch: During exhalation, slowly tilt the head towards your right shoulder. Rest for two to three breaths, allowing the neck muscles to slowly relax. Repeat to the other side. Come back to center, turn your head to look out over your right shoulder. Hold for two to three breaths, allowing the head to slowly deepen into the stretch. Repeat another side. Neck stretches should not cause pain.


    • Trapezius and Neck Release: From a comfortable seat, bring your left hand behind your body, resting your left hand on your right thigh. If you are unable to reach your thigh, rest your hand on the floor behind you. Drop your head to the right and hold for 10 slow breaths, then repeat the stretch on the opposite side.



  YOGA poses for DESTRESS

There are moments where we feel stressed out or anxious. So these above yoga poses helps you unwind!

Poses: Pranayama, Sit & stand chair pose, desk upward dog pose, wrist & finger stretches, chair pigeon pose.

Slow down your breath, try these exercises: Inhale for a count of 4, hold for 2, exhale for 6. Repeat for 5 times.

Energy flows where our mind concentrates on, so focus on the good things in life. Turn on the music – which is an amazing way to boost your mood(by calming yoga tunes).

Remember that stress or problems don’t last forever! Take a deep breath and remind yourself that stressful times are teaching us the best lessons. You’re stronger than the problems you are facing. Keep Calm, Do YOGA!



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