Corporate Yoga – Yoga which can be done sitting comfortably in your chairIpsita Ray
On a regular basis, when Fitness and more team keeps going to various offices for corporate yoga session we keep asking the employees if they there are particular places in their bodies where they feel tension, tightness, or discomfort that they’d like our session to address. The single most reply is neck and shoulders. Almost 40% of the corporates suffer from chronic or persistent neck pain.
This causes the muscles of the neck, shoulders, upper back, and chest to alter their length and efficiency as they struggle to counterbalance the weight of the heavy head against the pull of gravity—with the muscles in the neck and front body becoming tight and short and those in the mid back and the back of the shoulders becoming weak and overstretched.
For relief that will last you a long time for neck and shoulder pain, it’s essential to bring your postural awareness and yoga practice into daily life.
The following set of postures which we do during the sessions includes three chair-based yoga practices that you can weave into your workday to cultivate proper sitting posture and enhance circulation in the neck, shoulders, and supporting muscles.
Seated Mountain Pose
Balance your head directly over the shoulder girdle,this relieves supporting muscles of the extra burden of holding it up against gravity. Sit tall, with your feet planted firmly on the ground. From this position, extend your head up toward the sky, lengthening your spine. Soften your shoulders away from your ears and rest your hands on your thighs. Be sure your chin is parallel to the ground. Imagine that you have a headlight in the center of your chest and shine that light directly forward. Relax your face. With a soft gaze and smiling eyes, look toward the horizon. You might visualize yourself resting your head back against a supportive headrest.
Angel Wings with Circles
This yoga helps in enhancing circulation in the shoulders and upper back, this simple postures helps free the shoulder blade, which are suspended by a network of muscles and ligaments that attach to the neck and upper spine.
From seated position, extend your arms forward; then bend your elbows and place your fingertips on your shoulders. On an inhalation, open your elbows out to the sides as you draw your shoulder blades together in the back of your body on a rotating motion. On an exhalation, bring your elbows forward and together, as you feel your shoulder blades sliding apart in back of your body. Continue for 3 to 6 breaths.
Then, keeping your fingers resting lightly on your shoulders, imagine that your elbows are felt-tipped markers, and draw large ovals in the air with them. Keep the breath slow and easy as you circle in one direction for 3 to 5 breaths and then reverse direction for 3 to 5 more breaths.
Ear to Shoulder
This posture helps stretch muscles that are involved in rotating and tilting your head, including the scalenes and upper trapezius, which often become extremely painful and sore in people who sit at a desk for long periods.
From seated pose, reach your arms behind you and clasp your elbows with your opposite hands. Then release your right hand and place it on your right thigh, with your left hand holding your right arm just above the inside of the elbow. Inhale as you lengthen the crown of your head toward the sky; then exhale and release your right ear down toward your right shoulder, trying not to lift the shoulder toward the ear. Drop your left shoulder down and breathe into the left side of your neck. Stay here for several breaths, then exhale and gently rotate your head so that your nose moves toward your right shoulder.
Inhale and rotate your head the other way so that your nose moves toward the sky.
Continue for a few breaths, synchronizing your movement with your breath. Then relax, release your arms, and let your head float back over the shoulder , forehead lifting to the sky. Repeat on the other side.
Always remember, a good posture is not just something that should be reserved for yoga classes only.Iit can offer profound healing when practised regularly. Try integrating yoga into your daily life and notice what’s happening to you physically, energetically, mentally, and emotionally throughout your day. While you’re at your desk, plan to take a 30-second break every hour to check your posture and watch your breath. Do contact Fitness and More for if you are interested in any Corporate Yoga sessions in Gurgaon.