Stress Relief, Meditations, and Poses to Alleviate Workplace Stress
Yoga Exercises: Yoga Poses at Work?
All of us at some point encounter workplace stress, whether the stressful circumstance is ongoing - dealing with a difficult boss or colleague, or situational - a difficult project or tired eyes. Yoga exercises, relaxation techniques, and yoga poses can help ease some of the burden.
While it might seem silly to think of doing a full-fledged headstand or the crow pose at work, there are several inconspicuous yoga poses, and relaxation techniques that exist to limber and relax the body, rejuvenate tired eyes, and help lighten the mood. Most of these can be done in any semi-private area, while taking a lunch break, or even at your desk in a cubicle.
Though some yoga poses are called by different names depending on the type of yoga one practices, the effect they have on the body are the same. If the yoga exercise or yoga pose is called something different here, the description should help identify the yoga exercise name with which you may be more familiar.
Yoga Exercises: Relaxation Techniques for Relieving Workplace Stress
Limbering, which helps the body relax and (and therefore the mind) eliminate excess workplace stress, is one way to take a mini-vacation at work. Cat & cow, or cat-tail dog-tail yoga pose as it is sometimes known, is a yoga exercise that can be done in many variations. One way is by kneeling on the ground on all fours, but that position is seldom conducive to work situations.
Yoga Exercise at Work for the Back:
An easier and less conspicuous way to do these combined poses is to slightly bend the knees (or simply sit in a chair) and place each hand lightly on each corresponding leg, above the knee or half-way up the thigh.
Now slowly round the back and tuck in the pelvis while tucking in the chin; stay a few seconds or breaths. Slowly straighten back to the original position and fluidly begin moving the pelvis in the opposite direction and arching the back while lifting the chin, nose pointing toward the sky.
Keep rounding and arching, making sure the pelvis and hips begin each movement and the head follows. 6 to 10 repetitions will limber up the spine and rejuvenate the mind.
Yoga Exercise at Work for the Neck:
In a sitting or standing position, roll your head from side to side in a half-circle, tucking in the chin on the downward motion and lifting it on the upward motion on each side.
Yoga Exercise at Work for the Shoulders:
The simplest way to get your body to relax is by shrugging your shoulders up to the ears while inhaling until your lungs feel full and then "letting go" or releasing them back down with a sigh. Three to five shoulder shrugs with an audible (as much as possible at work) but soft exhalation alerts the body that it's time to relax.
Relaxation Techniques to Awaken Tired Eyes
Everyone who works at a computer screen or whose job it is to stare at one point for long periods of time understands the discomfort of tired eyes, which is one contributing factor to workplace stress. One of the easiest exercises to do practically anywhere is the eye-clock.
Sit or stand comfortably with your eyes closed for a few seconds and imagine your face as a clock. Upon opening, look straight up towards the eyebrows (12 o'clock), close the eyes again for just a second or two then look down towards the mouth (6 o'clock). Close for a second, then look to the extreme right (3 o'clock); close, then look to the extreme left (9 o'clock). Close the eyes again for 3 to 5 seconds.
When opening the eyes the next time, keep the clock metaphor going and look back at 12 o'clock, then without closing the eyes, move to 1 o'clock, then 2 o'clock, and keep going all the way around until you've completed a full circle. Close the eyes once again for 3 to 5 seconds, then begin again at 12 o'clock but continue counterclockwise for the entire circle.
At the end of this yoga exercise, close the eyes, rub the hands together quickly to create energy and heat, and then cup the hands over the eyes to help relax the muscles. When opening the eyes again, be sure to do so slowly and carefully. Your once tired eyes should feel refreshed, refocused, and renewed.
Yoga Exercises: Relaxation Techniques to Calm the Nervous System
One might think meditation and work are mutually exclusive terms, but many people forget that focused, deep breathing is one of, if not the best, meditative exercises and relaxation techniques to relieve workplace stress. Just remember to breathe very slowly and to exhale longer than inhaling.
Sit or stand in a comfortable position, pelvis neutral, shoulders back and relaxed, body balanced and sturdy. Slowly breathe in through your nose for a count of 5 seconds at first, working to a count of 10 after getting used to this yoga exercise.
Focus on the breath, really hear it. Be aware of your body and the oxygen it's receiving. Hold the breath for a count of 2 or 3 at first (less if that's not comfortable), working up to a time that is still comfortable; it's not about how long you can hold your breath.
Then release the breath slowly, again through your nose, trying to take twice as long to exhale as it did to inhale, still focusing on the sound of the breath.
There are several versions of this deep breathing meditation. Some people like to think the words, "I am" on the inhale and "relaxed" on the exhale. It's also possible to chant or use the "Om" sound at the exhalation, though your coworkers may not appreciate your technique very much.
Also, inhaling through pursed lips and exhaling through the nose is a good deep breathing exercise to cool down in a too-warm office. If you're lucky enough to have a private office, you may also use alternate-nostril deep breathing or lie down while doing this exercise.
Though there are more yoga poses and exercises to reduce workplace stress, refresh tired eyes, and calm the body and mind, the ones described here are some of the simplest relaxation techniques and garner the most effects in minimum amount of time.
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