Introduction
In the hustle and bustle of the modern corporate jungle, finding moments of tranquility and boosting productivity can sometimes feel like an elusive dream. But what if I told you there’s a magical practice that can transform your office into an oasis of calm and focus?
Yes, you guessed it right—Yoga!
Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” ― B.K.S Iyengar
Picture this: Instead of endless coffee refills and groggy afternoon slumps, imagine your team rejuvenating their minds and bodies through invigorating stretches, mindful breathing, and gentle movements. These moments of renewal can become a regular part of your workday by doing yoga at workplace.
Sounds intriguing, doesn’t it?
In this article, I am going to unveil nine powerful ways yoga can enhance productivity in the workplace, complete with real-life examples that will leave you inspired.
Ways yoga can improve productivity at work
Just as I said before, Yoga can help you improve your work life. When your work life improves, your productivity improves.
Yoga originated thousands of years ago in ancient India. In fact, the roots of Yoga trace to the Indus Valley Civilization that existed around 3000 BC. Fast forward to the 19th century, Swami Vivekananda propagated this technique beyond Indian boundaries. It started a massive movement worldwide with countries accepting this exercise as a method for relieving stress and improving focus.
In today’s competitive and fast-paced world, yoga practically finds applications in every aspect of our lives. According to a recent study, companies that implement wellness programs, report a 20% boost in employee productivity. By incorporating yoga at workplace, businesses can increase the productivity and performance of the employees. I am sure you would also have done yoga in some form or the other in your day-to-day schedule at your office.
Let’s have a brief look at how yoga can contribute to improving your productivity.
1. Increased energy
Working in enclosed and sophisticated spaces lowers your blood pressure. As blood circulation lowers, you start feeling fatigued and this shows up in the form of low energy.
Simple yoga exercises or stretches can come in handy that will improve blood circulation, thereby, reducing your fatigue and increasing your energy levels.
2. Lower your stress levels
According to the American Institute of Stress, more than $300 billion is lost yearly as a result of workplace stress.
High levels of stress in employees lead to accidents, absenteeism, and eventually lower productivity.
Yoga exercises followed by meditation help you in improving focus and thus lower stress. This is because studies show that yoga helps in controlling cortisol – the stress hormone.
3. Increased confidence
Confidence primarily depends on your appearance. When you are fit and flexible you are high on confidence. Showcasing a strong rapport in interactions also plays a vital role in building confidence.
Yoga exercises focus on improving your muscle strength and cardiovascular health. When you start feeling fit, you are able to focus more on work. This leads to increased confidence and better performance.
4. High immunity
Businesses face huge problems and delays due to absenteeism.
A study revealed, that on average, 3.2% of employees are absent from work during normal days. This affects the overall work completion.
Regular exercise, particularly yoga, plays a key role in boosting immunity. Yoga exercises help in improving your blood circulation and stimulate the lymphatic system to oust toxins from the body. This lowers your chances of falling ill and thus contributing to a more productive work environment.
5. Increased morale
When your employees are unwell, either physically or mentally, they will lack focus and the intent to work. This results in low morale across the entire team. Low morale causes an environment of anger, and restlessness in the workplace.
Yoga helps in boosting morale and creates a harmonious workplace. With a positive environment, employees are able to work with better productivity.
6. Better lifestyle
Are you wondering what is the relation between lifestyle and workplace? A healthy lifestyle includes better eating habits. Unhealthy junk food causes digestive issues that may result in multiple problems.
Yoga can play a vital role in improving your lifestyle. It helps in detoxifying your body, as well as promotes a healthy culture of avoiding unhealthy food items. This makes you more energetic and improves your lifestyle.
7. Calm approach toward tasks
A stressed employee often struggles with anger and works restlessly. He may overreact to situations, leading to misunderstandings and lowering the team’s productivity.
Yoga at workplace helps eliminate eliminates stress, and stress-free employees can able to work with a calm and rational mind. This builds a positive environment for higher productivity and better performance.
8. Increased focus
Employees often juggle heavy workloads and tight deadlines. This affects their concentration and lead to delays. It takes additional effort to build focus resulting in a waste of productive time.
Yoga in combination with meditation is the best answer when it comes to increasing your focus level. Just a 5-minute meditation break is enough to improve your focus for completing complex tasks with ease.
9. Improved team building
Strong teamwork is necessary for a successful workplace. Stress, poor communication, and lack of collaboration often create barriers within teams and reduce productivity and morale.Yoga and group wellness activities can help improve team bonds. Practicing yoga together encourages open communication, builds trust, and creates a strong bond among employees. It helps reduce stress, creating a more positive work environment.
Yoga also enhances problem-solving and teamwork, ensuring smoother collaboration and better performance.
Yoga poses you can do at work
Now that you have understood the importance of yoga, and how it can boost your productivity, are you feeling the urge to start doing yoga right away?
“The yoga pose is not the goal. Becoming flexible is not the goal. Standing on your hands is not the goal. The goal is serenity. Balance. Truly finding peace in your own skin. ―Rachel Brathen”
Just one piece of advice before I share some yoga exercises or “asanas”, remember that you understand your body better than anyone else. These are just suggestions and not a method to replace professional advice. Bear in mind that you need to be gentle and mindful at the start of the exercises.
Instead of requiring a ‘yoga mat’ and a ‘balcony overlooking sunrise’ for performing these asanas, you can simply do them quietly while sitting at your office work desk.
Remember, we are doing this for boosting our productivity, not for whiling away time!
Yoga at your desk/chair
Just as the heading states, let’s look at a few yoga practices that you can do right from your work desk.
1. Desk yoga breathing
Focus on your breath for a few moments. Close your eyes, take in slow deep breaths, and exhale through your mouth.
This simple yoga asana will increase oxygen intake resulting in lower mental stress and lower mental clarity.
2. Mini meditation
Sit comfortably with both legs firmly on the ground, close your eyes, and focus on your breathing. As you focus on your breath, clear your mind.
This asana will help you in relaxing your mind, lower your stress, and boost your focus at work.
3. Seated spinal twist
As you sit on the chair, place your right hand on the backrest and gently twist your torso towards your right, while looking over your right shoulder. After holding for a few breaths, repeat the same on the other side as well.
This yoga exercise will help you release tension in your spine and improve digestion.
4. Chair pigeon pose
Sitting in your chair, cross your right ankle over your left thigh, while flexing your right foot. Lean forward gently till you feel your hip and glute area stretching. After holding for a few breaths, repeat the same on the other side as well.
This exercise will help in loosening your tight hips and soothe back tension.
5. Desh shoulder opener
Interlock your finger behind your back. Lift your chest to strengthen your arms. You can even use a towel if you are not able to reach your hands.
This exercise will help you maintain a healthy posture and flexible shoulders.
5-Minute break office yoga (mindful breaks)
Now that you have mastered the art of doing yoga right at your desk, let’s slightly explore the concept of ‘mindful breaks’. These are yoga asanas you could do when you take short breaks.
1. The seated cat-cow stretch
Lay on the ground in such a way taking firm rest from your hands and legs. When you inhale, look up and arch your back. This is the cow pose. When you exhale, tuck your chin in and let your shoulders roll forward. This is the cat pose. Coordinate your movement and focus only on your breathing.
This exercise improves flexibility and eliminates tension in your spine.
2. Standing forward fold
Stand in a clear and free space. Firmly place your feet on the ground with a gap. Bend forward and touch your toes. Try not to bend your knees, but if you are unable to reach your toes, then you can bend your knees. Relax your neck and head.
This simple exercise will remove tension in your hamstrings, neck, and back.
Conclusion
Incorporating yoga into your workplace is a win-win situation for both the employees and the management. Practicing yoga at the workplace should not just be a trend, but should be promoted as a way for better living.
Yoga proves to be the perfect solution when it comes to improving the focus, productivity, and performance of employees. Yoga also builds team bonding, better communication, and positive work culture. Negative aspects such as absenteeism are overcome with positive aspects that bring in a positive work environment.
FAQs
How do I encourage my team to participate in workplace yoga?
Consider starting with short, beginner-friendly sessions to make it accessible for everyone. Promote the benefits of yoga, schedule sessions during breaks, and create a comfortable space for it.
Why yoga is more beneficial than the gym?
Yoga provides physical, mental, and spiritual benefits, for improved flexibility, strength, and stress reduction, whereas gym workouts only target physical fitness and strength training.
How yoga can improve your corporate culture?
Yoga can improve corporate culture by reducing stress, improving focus and productivity, fostering teamwork and collaboration, and encouraging overall well-being among employees.
Is yoga enough to stay fit?
Although yoga offers several benefits in the form of increased flexibility and stress reduction, it may still not be sufficient as the only form of exercise to stay fit.
What are the 3 benefits of a yoga practice?
The 3 benefits include
- Better flexibility and strength.
- Lower stress and increased relaxation.
- Improved mind-body connection and overall well-being.
Why is meditation good in the workplace?
Meditation in the workplace improves focus, reduces stress, enhances creativity, boosts productivity, and promotes overall well-being.