Unleashing the power of yoga to balance work life and wellness

Modern work environments are endowed with high levels of demand Long work hours stiff competition and a techenabled lifestyle can create a whirlpool of challenges The major one being chronic stress which is known to have detrimental effects on physical and mental wellness This highstress work culture is further fuelled by tight deadlines crippling targets and a desire to stand outTherefore the question arises How to balance worklife with wellness Experts say that the answer lies in establishing a regular yoga practice To find out how it can foster wellness and tackle stress Middaycom spoke to yoga experts and practitionersYoga is like the internal mirror for the mind says Saurabh Bothra a certified yoga instructor and cofounder of Habuild He shares ldquoAs a yoga teacher I believe the growing stress and hypertension among urban dwellers necessitates balancing work and wellbeing When we indulge in yoga every day it empowers us to stay away from stimulation and be more focused on both work and wellnessrdquoYoga asanas to promote productivity and wellnessBothra lists down some of the effective yogic asanas to combat stress improve concentration and develop a positive mindsetAsanas to reduce stressChildrsquos Pose BalasanaBalasna is a gentle and restorative yoga posture where you kneel on the floor sit back on your heels and lower your torso forward Your forehead rests on the mat while your chest rests on or between your thighs Arms can be extended forward or placed alongside the body This pose promotes relaxation stress relief and gentle stretching of the back hips and thighs It provides a calming and grounding effect allowing you to recharge and find a sense of tranquility in your practice or daily lifeCorpse Pose SavasanaSavasana is a relaxing yoga posture where you lie flat on your back with your legs extended and arms resting by your sides With closed eyes and a focus on deep conscious breathing this pose promotes deep relaxation stress reduction and rejuvenation of the mind and body It is a vital component of yoga practice for integrating the benefits of the preceding poses and finding a state of complete stillness and inner peaceDeveloping positive thoughtsLotus Pose PadmasanaPadmasana is a classic seated yoga posture where you cross your legs with each foot resting on the opposite thigh creating a stable and grounded foundation It is known for its ability to enhance posture promote flexibility in the hips and knees and create a calm and focused state of mind making it ideal for meditation and pranayama breathing exercisesBow Pose DhanurasanaDhanurasana is a dynamic backbend yoga pose where you lie on your belly bend your knees reach back and grab your ankles then lift your chest and thighs off the ground It stretches the entire front body strengthens the back muscles improves posture and stimulates the digestive system Bow Pose also opens the shoulders and chest promoting an energizing and uplifting effect on the body and mindSharpening focusTree Pose VrikshasanaVrikshasana is a standing yoga posture where you stand tall place one foot on the opposite inner thigh or calf and balance while bringing your hands to your heart centre It improves balance stability and concentration while also strengthening the legs and core Tree Pose symbolizes grounding rootedness and finding stability amidst challenges offering a sense of calm and connection to natureEagle Pose GarudasanaGarudasana is a standing yoga posture where you wrap one leg around the other cross your arms at the elbows and bring the palms together in front of your face It improves balance flexibility and focus while stretching the shoulders upper back and hips Eagle Pose symbolizes strength grace and concentration encouraging a sense of harmony and groundedness within the body and mindGitanjali Singh Head of Strategy and Sales Visionet BFSI resonates that achieving a healthy worklife balance has become more important now than ever It is crucial for enhancing wellbeing and productivity and reducing chronic illness risk However with the fastpaced life that the city has to offer people often find it difficult to disconnect from workAttaining balance with focusSlowing down and building focus for a yoga practice can be challenging Nikhil Kapur a devout yogi and cofounder of Atmantan Wellness Centre lists down the following 4 practical strategies that can help with mental wellnessPractice MindfulnessIncorporate mindfulness and meditation practices into your daily routine These techniques can help you cultivate awareness reduce stress and enhance focus Find a quiet space in the office even if its just for a few minutes each day to engage in mindfulness exercises synchronised breathing or a guided meditation to calm your mind and increase your ability to concentratePrioritise selfcareMake selfcare a priority in your routine Engage in activities that promote relaxation and rejuvenation This can include laughter therapy exercise hobbies spending time in nature taking baths practising yoga or enjoying a hobby Find activities that bring you joy and help you unwind allowing you to recharge and refocus almost immediatelySet realistic goalsOverwhelming workloads can hinder focus and create a sense of constant urgency Set realistic goals each day and prioritise smartly Your tasks based on importance and deadlines are all yours but by planning and breaking down larger tasks into smaller manageable chunks you can ease some of the pressure on yourself while remaining focused and motivatedPractice singletaskingIn a world of multitasking practicing singletasking can improve focus and productivity Rather than trying to juggle multiple tasks simultaneously and trying to do everything choose to dedicate your attention to one task at a time Set aside specific time blocks for focused work minimising distractions and interruptionsSingh recommends setting worklife boundaries deep breathing and disconnecting from technology from time to time to slow down from a fastpaced hustle Engaging in hobbies at least weekly is vital for a healthier worklife balance and improved focus in urban environmentsAddressing stress at the workplace with yogaSitting for long hours or doing repetitive tasks can make our bodies ache Yoga can help ease that discomfort says Singh Its not just about the physical benefits yoga also calms the mind helps us focus better and reduces stress and anxiety It also acts as a catalyst to bring people together When we practice yoga with our coworkerrsquos we create a sense of community Its a chance to connect on a deeper level away from workrelated conversations Its similar to having a support system within the workplaceMost importantly it teaches us how to manage stress and regulate our emotions Deep breathing and mindfulness exercises help cope with workplace pressures better Its like having your own toolkit for staying calm and positive even when things get tough at work Incorporating yoga in office environments can address stress and lack of support by fostering team bonding and equipping employees with tools for stress management and emotional regulationYoga to combat lethargyYoga at the workplace can help combat lethargy by including gentle movements stretches and deep breathing exercises ldquoIt helps counteract the sedentary nature of desk jobs release muscle tension and revitalize the body and mindrsquo Singh shares Yoga breaks or sessions during the workday can rejuvenate employees improve their focus and promote a more energetic and productive work environment combating lethargy effectivelyOverall regular yoga practice aids in increasing energy levels blood circulation reduced fatigue enhanced focus and productivity and postural improvement which can help in beating lethargy at the workplace shares BothraBy incorporating yoga into the work routine employees can combat the sedentary nature of office work improve upon their sitting postures and stimulate their bodies and minds leading to increased alertness and productivity The practice of yoga also promotes mental clarity reduces fatigue and boosts vitality making it a highly effective tool for combating lethargy in the workplace adds KapurPracticing yoga helps with selfreflectionYoga facilitates selfreflection by creating a space for introspection and selfawareness ldquoThrough the practice of mindfulness and connecting with the body one can observe their thoughts emotions and patterns of behaviour more clearlyrdquo Singh said This selfreflection helps cultivate a deeper understanding of oneself leading to personal growth and improved decisionmaking which in turn reflects on our mental wellbeingBothra shares that Pranayama or the practice of regulating onersquos breath can create hyperawareness of oneself In Sanskrit ldquopranardquo means life energy and ldquoyamardquo stands for control Performing pranayama daily can help in enhancing selfesteem confidence and empowerment Practitioners witness this progress and accomplishment as their practice deepens and a boost in selfacceptance and a positive selfimageInstalling yoga practice within the workplaceSingh opines that regularising something as involved as this can be difficult at the onset so itrsquos important to approach it as a teambuilding activity before anything else Kapur shares a comprehensive guide to establishing yoga practice in the office environmentWorkplaces can incorporate dedicated yoga sessions within the office by following these steps1 Assess the interest and feasibility by surveying employees to gauge their willingness to participate and preferred timing2 Make sure to communicate the benefits and the initiative in detail to all the employees for receptivity encourages participation3 Set a day and time every week that people can put aside for this practice as a group4 Allocate a suitable space within the office that can accommodate yoga sessions comfortably Consider rearranging furniture or using multipurpose rooms if needed One can explore options to bring in a certified yoga instructor who can lead the sessions or plan guided meditations inhouse for the team5 As the session progresses make sure to establish a regular schedule for these yoga sessions ensuring they are accessible to all employees and provide necessary equipment like yoga mats etcCan yoga enhance immunityYoga being a way of life contributes to building immunity shares Kapur Certain Yoga poses are known to stimulate and massage the internal organs supporting their optimal functioning These postures enhance blood circulation lymphatic flow and the oxygenation of tissues and support a healthy hormonal balance all of which are vital for a robust immune systemAdditionally yoga poses that involve twists and gentle inversions help detoxify the body flushing out toxins and improving the bodys natural ability to detox Regular practice of yoga improves sleep and crucially reduces stress levels stress is what weakens the immune system amongst other things By managing stress through yoga individuals can learn to support their overall wellbeing and strengthen their immune response The truth of the matter is that yogic postures promote a healthy body a balanced immune system and improved resistance to illnessesAlso Read Is Aerial Yoga worth it Expert lists its benefits