Yoga is a union of the body, mind, and energy to bring about a state of calmness and self-realization. It is a systematic practice of physical exercise, breath control, relaxation, diet control and positive thinking and meditation aimed at developing harmony in the body, mind, and environment. The practice involves low-impact physical activity, postures (called asanas), breathing techniques (pranayama), relaxation, and meditation.
Most people are familiar with the physical poses or yoga positions but don’t know that yoga involves so much more. It is a good way to focus on strength and flexibility. Nearly everybody can do it, it’s not only for men and women who would just like to meditate. However, Yoga is not typically aerobic, such as jogging or cycling, unless it is an extreme kind of yoga. You will feel more relaxed after doing any yoga and less anxious. Some yoga enthusiasts utilize meditation methods which help calm the brain. Focusing on your breathing through yoga can do so, too.
Here's what you will learn
Yoga for all!
Some kinds of yoga are all about comfort while others can be more of learning forms and poses. By stretching your muscles, yoga poses function by helping you get better and feel less stiff or tired. At any given level of yoga, you’re probably going to begin to notice benefits. According to a survey, Individuals improved their versatility after just eight weeks of yoga by around 35%. Most sitting and standing poses develop core strength. Yoga is for everybody, from individuals of all ages to individuals with gout, and everybody else, from the young to the older. Yoga has plenty of benefits.
Listed below are some ways how yoga can benefit you :
Yoga reduces stress and tension
Among the earliest studies on yoga and stress as published in the European Journal of Clinical Investigation in 1997. Researchers discovered that 6 months of constant yoga exercise increased the activation of the parasympathetic nervous system (rest and digest) and diminished the effect of the sympathetic nervous system (fight or flight). However, After yoga training the participants weren’t just feeling more relaxed, their nervous systems were at a condition of bodily equilibrium driven by the rest and digest work, which is the kind of balanced condition that predicts greater resilience to pressure and stress.
Yoga improves concentration and focus
Researchers at Wayne State University in Detroit, USA found that a yoga course enhanced a person’s accuracy when tested on concentration and their memory. Above all, It enables you to concentrate more efficiently. Focus on breathing will help you clear out psychological clutter, which makes you feel more centred and alert.
Yoga detoxifies the body
There is a wide misconception that yoga is much more detoxifying than other forms of exercise. But perspiration is only one way to detox, and it is not necessarily the best. While sweating removes the toxins that have been absorbed through the skin but the majority of toxins in your body come through the food you eat and are absorbed into your liver through digestion.
The stretching, twisting and compression that happens in yoga pose aids stimulate circulation and lymph system and modulates digestion process. Therefore, some poses actually compress the liver, squeezing out toxins and forces it to be removed from our body.
Twists help to stimulate circulation, keeping all your organs vital, healthy and functioning properly. In addition, research has shown that regular yoga exercise is connected with mindful eating. Therefore, if you become more in tune with your body and the impact that your choices have, you naturally make healthy food choices.
There are some food choices made by people who are devoted to yoga, known as the Yogis.
Let’s see a yogic diet:
- A yogic diet should be a sattvic diet which should include wholemeal bread, fresh fruit, vegetables, pure fruit juices, milk, butter and cheese, legumes, nuts, etc.
- It should be a vegetarian diet including nuts, dairy products, leafy greens and legumes are full of high-quality protein.
- A yogic diet should be free of chemicals, caffeine, tobacco, alcohol and artificial sweetness. These substances are not healthy for the body and alter the mind, making it more difficult to concentrate on the divine.
- The diet should contain fresh foods, avoid packaged and leftover food.
- A yogic diet should be at regular intervals i.e., two hours before asana practice or sleep. Avoiding food two hours before exercise or sleep helps the body function at its best capacity.
- Take time to fast, the yogis recommend choosing one day each week to fast. A fast can be strict. To fast Ekadashi, the 11th day of each lunar is observed by yogis to be an auspicious day.
- Practice Ahimsa as it is the first of the yoga observances. Ahimsa or nonviolence can be applied to the food we eat, environment conscious and healthy choices that do not harm other people or animals.
Feeling positive has got everything to do with the biochemical reactions within your body. On the other hand, Yoga triggers the release of oxytocin, which floods your body with feelings of happiness and well-being. More and more doctors are recommending the mind-body connection achieved through yoga as one of the best and most natural ways to elevate your mood and also deal with anxiety.
Do you know?
- 80% of workers feel stress on the job.
- 35% of workers felt their jobs were harmful to their health
- 42% say the job pressure interferes with their personal relationships.
With the coming of present-day innovation, employers require sitting at a PC for the majority of the day. This may appear to make life simpler, yet the human body is intended for development, and sitting consistently for significantly long can prompt a significant diminishing in adaptability and portability. After months behind a work area, you can wind up encountering joint pains that make it harder to move and influences your posture. Therefore people normally manage to get neck pain and backaches, sleeping disorder or poor postures.
Nearly half of the workers said they needed help with stress management.
However, there are some exercises which can help the office going people to keep themselves fit even with lack of time and space.
Here are some easy Yoga exercises you can do at your desk:
Forward-Backward Head Bend:
This stretch will help to increase blood flow around the neck area and soothe sore muscles. While doing this Inhale during rising up and exhale during bending down. Do 3 cycles of the forward-backward head bend.
Sideways Neck stretch:
This stretch will relax the tension around the neck and release stress. Inhale during moving right/left and exhale during coming towards the centre. Do 3 cycles of the sideways neck stretch head bent.
Neck Stretch sideways:
This helps to release tension and relaxes the head and the neck region. Inhale moving towards the centre and exhale moving sideways, starting from the right side and then doing the left side- Do 3 cycles of the Neck Stretch Sideways.
360-Degree Neck Rotation:
Stretching small neck muscles will help quiet the mind and bring a sense of well being. Inhale starting from right to reach back to your left. Then do the inverse. Do 3 cycles of 360-degree neck rotation.
This will loosen up stiff shoulders and increase mobility. Inhale while rotating shoulders upwards and exhale while moving down, starting from rotating clockwise and then anti-clockwise. Do 3 cycles of the shoulder roll (Both clockwise and anti-clockwise.)
This will stretch your spine and relax the lower back muscles along with boosting circulation. Exhale bending downwards to touch your heels/ toes. – Do 3 cycles of 30 seconds each of the spine stretching.
Chair Spinal Twist:
Relieves stiffness in the neck and shoulders and tones the abdominal muscles. Inhale during lifting the right leg up and crossing it over the left leg and exhale during the twisting spine. Then do the inverse- Do 1 cycle of 30 seconds on each side.
Incorporating yoga presence into the office will support employers vitality, and keep the body adaptable to everything. Therefore, On this International Yoga Day, i.e, 21st June 2019, let’s start to keep ourselves fit and motivated. Have a go with only 5 minutes of yoga into your workplace and check whether you see the difference within yourself!
Also, look at the video above to know which exercises can be done to relax at the workplace. It will give us a comprehensive understanding of the food habits and the exercises we need in order to keep ourselves healthy.