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Yoga routine for office workers
Author: Sofya Pushkaryova - yoga instructor and psychologist. All articles by the author ➤
Today, many people work in offices. Office life is generally a sedentary job, filled with stress, tension, and a lack of fresh air. Millions of office workers immerse themselves daily in the frantic pace of megacities, accumulating stress, tension, and fatigue. Tension in the body over time can lead to psychosomatic diseases, resulting in premature aging. A sedentary lifestyle and prolonged periods in uncomfortable positions while working at a computer lead to spinal issues. This is how scoliosis first develops, followed by osteochondrosis. Due to stress, a lack of fresh air, and positive emotions, immunity gradually decreases, and people start getting sick with colds more frequently. Day by day, you may notice unwanted weight gain, leading to a bad mood and a desire to go on vacation quickly. Is this picture familiar? Yes, this is how the majority of modern business people's lives progress. Regardless of their position, office life spares no one – neither the director nor the simple office worker.
To address this, you should practice yoga right in your office. A popular trend now is office or corporate yoga. What is it? It is a set of yoga practices and techniques that can be performed healthily without leaving the office at a convenient time. To start practicing, you need a spacious, well-ventilated room. You can practice office yoga during your lunch break or before or after work. Yoga practice does not require special equipment, so you only need mats and the desire to practice. For quickly relieving stress and restoring energy, the Surya Namaskar (Sun Salutation) sequence is suitable. It is best to perform this practice in the morning or during lunch. Evening practice is not recommended. Contraindications:
Surya Namaskar is one of my favorite yoga practices. It affects the entire body, working on all organs and systems. Regular practice of Surya Namaskar is an excellent way to cleanse and rejuvenate the body. In yoga practice, Surya Namaskar can be used as a warm-up before the main set of exercises, as it effectively engages the joints and the ligamentous apparatus. Surya Namaskar increases metabolic processes, thereby having an invigorating effect. Additionally, with regular practice, it can contribute to weight loss. However, it's important to remember that for optimal weight loss, you must also pay attention to proper nutrition and realistic thinking. Surya Namaskar is part of dynamic yoga practices, where the connection between movement and breath is essential. While performing this practice, listen to your breath and move in rhythm with it. Become a silent observer of what your body is doing, let go of excessive control. Allow your movements to be soft and springy, and enjoy the process. In this article, I present one variant of Surya Namaskar that is well-suited for beginners. 
In this illustration, you can see the sequential completion of the Surya Namaskar sequence along with the breathing. In positions 4 and 9, you bend your left knee. Then you repeat the entire sequence from 1 to 12 again, only this time in positions 4 and 9, you bend your right knee. This will make a full set. You can repeat it again, starting with the left leg and then the right. Adjust according to your capabilities, and do as many rounds as you feel comfortable with. Recommendations
You can sign up for individual and group classes in the office by calling 8 926 596 87 15 or emailing info@yoga-klub.ru. Individual yoga programs and consultations via Skype are also available: sonya_pushkareva. Your personal yoga trainer Sofia Pushkareva Wishing you success and ease in everything! SIMILAR ARTICLES
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