Over the past year, since the global recession, stress in the workplace has increased.
The contributing factors include job insecurity, reduced incentives, longer hours due to reduced workforces and greater demands for output from the management.
Purify yourself
This is where yoga can help. Developing a practice of as little as three hours a week can combat the effects of stress besides reversing the damage that's done.
Yogasanas (poses) stretch and strengthen the muscles, causing the secretion of beneficial hormones and improves blood circulation. This helps detoxify your body.
Through breathing practices called Pranayama, we draw in higher levels of ‘prana' (life-force energy) and oxygen. This purifies the subtle channels and nervous system; expands the capacity of the lungs and increases vitality and strength.
By stimulating the parasympathetic nervous system, we create fertile ground for better rest, a stronger heart and a much calmer mind.
Seated spinal twist
• Sit upright on a chair.
• Take a deep breath.
• Place left hand on right thigh or on the right arm of chair.
• Place right hand on the back of the chair.
• As you exhale, gently twist your body to the right.
• Hold your breath for ten seconds and return to starting position.
• Repeat on the other side.
This posture releases tension from the core muscles.
Neck movements
Forward and backwards
• Sit in a comfortable posture.
• Inhale and exhale. Slowly tilt the head forward, bringing the chin close to the chest.
• Inhale and slowly move the head backwards as far as is comfortable.
• Repeat this 10 times.
Side to side
• Sit in any comfortable position.
• Turn head towards the right, keeping the chin in line with shoulder.
• Bring the head to the centre and turn it to the left so the chin is in line with the shoulder.
• Repeat ten times.
Seated side stretch
• Sit upright and inhale deeply.
• Place left hand on thigh or on the arm of the chair.
• Lift your right arm.
• As you exhale, lean to the left, using the arm of your chair as a support.
• Breath normally. Hold your breath for ten seconds and return to starting position.
• Repeat on the other side.
This posture stretches the muscles on the sides of the torso.
Elbow bending
• Sit straight in a relaxed posture.
• Raise the arms and stretch them in front with the palms facing upwards.
• Bend the elbows and bring the tips of the fingers to touch the shoulders, keeping the elbows at chest level.
• Slowly straighten the arms.
• Repeat ten times.
Seated Forward Bend
• Push your chair back from your desk.
• Place feet flat on the floor.
• Interlock fingers behind your back. Straighten the arms, drawing the interlocked fingers down.
• Bend the waist, bringing your interlocked hands over your back.
• Your chest should rest on your thighs. Relax the neck muscles.
Nadi Shodhana Pranayama
• Sit with the spine straight .
• Gently close your right nostril with your thumb.
• Inhale through left nostril. Close it with the ring- and little fingers.
• Release thumb and exhale slowly through the right nostril.
• Inhale through right nostril. Close it and exhale slowly through the left nostril. This is one cycle.
• Repeat five to eight times.
This pranayama increases blood circulation and reduces stress.
Bhramari Pranayama
• Sit comfortably with the spine straight.
• Close the ears with the index fingers. Close your mouth.
• Close eyes and inhale with both nostrils.
• Exhale while humming like a bee.
• Focus on the humming.
• Repeat eight to ten times.
This pranayama reduces cerebral tension.
Beat your stress!
Himalayan yogi Bharat Thakur will conduct a yoga and meditation session in the desert (Lama desert camp) on the night of November 5. The overnight session will include meditation in moonlight and a sunrise yoga session on November 6. Children are also welcome.