From desk to mat: How yoga can improve office worker’s health

Sitting all day in front of your laptop can make you feel tired and even take a toll on your overall health. However, introducing yoga in your life can help avoid several problems. Here's how yoga can help improve the life of office workers.
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Dr Hansaji Jayadeva Yogendra Updated: 24 May 2023, 10:54 am IST
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In today’s fast-paced world, office workers often find themselves battling a range of health issues that arise from long hours spent at the desk. The sedentary nature of this lifestyle can take a toll on your physical and mental well-being. However, bringing simple yoga practices into your daily routine can significantly improve your general health and vitality. Eye strain, slouching, exhaustion, lack of focus, and even strained interpersonal relationships are some of the common challenges faced by those confined to their workstations. Yoga offers a holistic solution to address these concerns. Scroll down to know how yoga can improve office worker’s health.

How yoga improves office workers’ health?

1. Helps find relief from tired eyes

Eye strain is a prevalent issue among office workers who spend hours staring at computer screens. The 20/20 rule can alleviate this strain. Every 20 minutes, take a break and close your eyes for 20 seconds. This simple practice allows your eyes to rest and rejuvenate. Eye exercises also relieve eye tension. Begin by gazing at a point between your eyebrows, then shift your focus to the tip of your nose. Next, direct your gaze to the right and then the left. Then do palming by rubbing your hands together to generate warmth, then placing them over your closed eyes. This technique relaxes the eye muscles and provides a soothing effect.

Also Read: Tired eyes? 9 ways to help you get rid of eye fatigue quickly

yoga for tired eyes
Got tired eyes? Here’s how yoga can help. Image courtesy: Shutterstock

2. Enhances posture and relieves tension

Slouching is another common consequence of desk-bound work, resulting in poor posture and tension in the shoulders and back. One effective yoga posture for correcting slouching is Talasana 2. Here’s how to perform it:

  • Begin by standing tall with your feet hip-width apart.
  • As you inhale, raise both hands above your head while lifting yourself up onto your toes.
  • Maintain this position for a few breaths before exhaling and slowly lowering your arms with backward rotation and returning to the starting position. This movement helps in opening the chest and improving posture.
  • Next, you can interlock your fingers behind your back and lift your chest upward while trying to look upward and backwards. This exercise stretches the chest muscles and promotes an upright posture.

3. Recharges and relaxes your body

Exhaustion often plagues office workers leaving them drained out. During breaks, you can engage in activities that promote relaxation. Nispanda Bhava, a yogic technique, can aid in achieving a state of deep relaxation. Here’s how to do it:

  • Simply rest your back against a chair or wall, with your hands on your thighs and palms facing up.
  • Close your eyes and focus on the fading sounds around you.
  • Allow your mind to unwind and your body to recharge.

4. Cultivate mental clarity

Lack of focus is a common challenge faced by office workers. One effective technique to improve focus is abdominal breathing.

  • Sit comfortably in your chair with your hand resting on your navel.
  • As you breathe in, focus on expanding your abdomen and feel the breath filling your lower belly.
  • Exhale slowly, allowing your abdomen to naturally contract.

This deep, conscious breathing calms the mind and enhances mental clarity, allowing you to stay focused and centred amidst a busy work environment.

Also Read: 5 reasons why yoga can be great for your mental health

Abdominal breathing benefits
Try deep abdominal breathing to relax and rejuvenate. Image courtesy: Adobe Stock

5. Foster compassion and connection

The demanding nature of office work can sometimes strain interpersonal relationships. Maitri Bhavana is a practice that cultivates benevolence and compassion towards all beings. Here’s how to do it:

  • To apply Maitri Bhavana in the office, begin by finding a quiet and comfortable space where you can sit or even practise it silently during your work hours.
  • Close your eyes and take a few deep breaths to centre yourself.
  • Then, visualise your colleagues or specific individuals with whom you may have strained relationships or conflicts.
  • As you hold their image in your mind, silently repeat positive affirmations or phrases such as “May they be contented and successful.”

Recognize that everyone has their own challenges and struggles, and by cultivating Maitri Bhavana, you can contribute to a more compassionate and supportive work environment.


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Bringing yoga into your daily routine as an office worker can yield tremendous benefits because it empowers you to thrive in a desk-bound setting.

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About the Author

Dr Hansaji Yogendra is the Director of The Yoga Institute and President of the Indian Yoga Association. Hansaji has led the Householders Yoga Movement with a deep commitment to service, well-being, and growth of common people. Through this movement, it has been her life’s mission and purpose to simplify and spread the teachings of Classical Yoga to the masses. Under her leadership, The Yoga Institute has been awarded the Prime Minister’s Award by PM Narendra Modi for Outstanding Contribution to the field of Yoga. Hansaji is a yoga guru and a philanthropist with a vision for social welfare. ...Read More

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