How Can Yoga Help to Establish a Healthy Work-Life Balance?

work life balance with yoga and meditation

Striking the perfect work-life balance may appear to be a big order in today’s fast-paced, often stressful culture. Employees are expected to be ‘on call’ around the clock as ICT technology progresses; with email on your smartphone or a conference call just a Skype link-up away, you are frequently expected to be ‘on call’ around the clock.

With fluctuating employment markets and rising living costs, heads of families have a lot on their plates and little time to get through it all, let alone enjoy a sit-down supper with the family. However, the cumulative stress of a never-ending workday is harmful to your body, family life, and general happiness, emphasizing the necessity of work-life balance in maintaining your physical and emotional health.

As a result, it is critical to identify preventative methods to maintain your physical and mental health. Leisure activities, friendships, and family, as well as exercise such as yoga can help with this. And that these should not be abandoned to work longer hours, but that you use your leisure time on activities that preserve an equal balance.

Work-life balance is essential to various people for different reasons. However, many health, career, and fitness experts recommend yoga as a relaxation and stress release, revitalizing yoga attendees so that they may take on their family and professional life with renewed energy.

5 Ways Yoga Help to Strike the Work-Life Balance: 

Yoga is so much more than what you do on the mat. In reality, Yoga is something you should take with you outside the mat. It is not about the one hour you spend doing asanas and pranayamas but about making Yoga a way of life.

Sukha and Stirtha are mentioned in the Patanjali Yoga Sutras. Thus we must strive to achieve this happiness and stability not just in our asanas but also in our daily lives. We are so preoccupied with our jobs that we forget that work is merely an aspect of our lives, something we do to make ends meet and support our families. What is the point of working if we don’t spend enough time with our families and care for our health? Find Sthirata (stability) in your career and Sukha in your personal life (happiness).

Here are some ideas and ways of living that Yoga firmly believes in and that may also aid in achieving a good work-life balance with yoga:

1. Vairagya (Separation):

It is the separation from your task that you must attain. Every person has specific Dharmas (obligations) that he must fulfil. When at work, concentrate solely on your task at work and give it your all. However, as soon as you enter your home, strive to leave all job and work-related stress at the door. Bring on this Vairagya, and you will notice a positive shift in your work-life balance.

2. Pranayama:

Nadi-Shodhan Pranayama and Abdominal Breathing are two pranayama activities that might help you relax. These techniques assist in providing a rapid detox so that you can reason and balance everything properly.

3. Asanas:

Each asana may instil its emotional goodness in your thoughts. However, a handful of the asanas can significantly improve focus and balance. They will work not only on the physical body but also on the mind and emotions. To notice a shift in your viewpoint, try to include Talasana, Pawan Mukhtasana Standing Variation, Hastapadangustasana, and Garudasana in your regular practice.

4. Shavasana:

The practice of intentional relaxation, also known as Shavasana, can aid in rejuvenating the mind-body complex. It can relieve deep-seated physical, mental, and emotional tension. As a result, you will have a lot more precise and balanced mental process. This simple habit can help you achieve a work-life balance.

5. Inside-out:

In the same way that ‘you are what you eat,’ what you believe on the inside may reflect on the outer. So if you think positive ideas, you will almost certainly have a joyful and healthy attitude toward life. Only a happy person can manage and balance everything on his plate.

Incorporate these fundamental Yogic techniques and philosophies into your daily life. You will undoubtedly be able to establish a balance between your job and personal life soon.

Related Article: Importance of Work Life Balance for Productivity

Here are seven reasons why yoga can help you be more productive and de-stress:

1. Reduce Stress:

According to the ASSOCHAM report, more than 40.5% of corporate employees sleep fewer than six hours daily and attribute this to high-stress levels. Mental and emotional stress are significant variables that can negatively impact employee health and productivity; they can also worsen illnesses and disorders such as colds and allergies, diabetes and heart disease. Daily yoga practice can assist regulate breathing and calming the body by gradually releasing tension.

Try out –Utkatasana, Ardha Chandrasena, and Salabhasana.

2. Helps Boost Concentration and Focus

Long meetings and challenging deadlines are often associated with the office — but not necessarily. Taking time to meditate or practise deep breathing techniques might help you actively calm your thoughts when feeling overwhelmed. It controls the oxygen flow in your blood, making you more awake and attentive, allowing you to focus on activities and make better judgments.

Try out –Sarvangasana, Ustrasana, and Virabhadrasana II.

3. Aids in the Treatment of Bodily Problems

A desk job is linked with a sedentary lifestyle and health problems if you are not physically active. Constantly gazing at a computer screen and banging on the keyboard might harm your eyes and cause carpal tunnel syndrome. Result? Productivity has decreased. Regular yoga can help you avoid physical ailments, including migraines, neck discomfort, shoulder stiffness, and arthritis.

Try out Trikonasana, Purvottanasana, and Vajrasana.

4. Immune System Booster

Antibiotics and medications treat symptoms, but yoga addresses the underlying cause and improves your immune system. This means fewer sick days and much more work enjoyment throughout the year!

Shishusana, Setu Bandhasana, Halasana, and Bhujangasana are all good options.

5. Improves Energy and Reduces Weariness

Working nonstop causes tension and exhaustion. You may not see it, yet it accumulates over the workday and week. Get up, stretch, or practice mindful meditation every couple of hours to boost blood circulation. This results in decreased weariness and increased energy levels.

Try out Eka Pada Rajakapotanasana, Vinyasa

6. Makes You Feel More Optimistic

Yoga improves your physical, mental, and emotional well-being. Because you are focused, active, and creative, you are more likely to radiate confidence and be in a better mood, which will benefit your professional interactions. Everyone will want to collaborate with you!

Try out  Utkatasana, Virabhadrasana II, and Virabhadrasana III.

7. It Brings You Joy!

You may be worried and sad because you are unable to cope. Why not sit in Lotus or go into a backbend? The research discovered that persistent yoga practice alleviated depression and significantly boosted serotonin levels – in other words, it makes you happy.

Practising yoga for 10 minutes daily can help you be more calm, healthy, and focused. To increase your productivity, try Surya Namaskar, Adho Mukha Svanasana, Prasarita Padottanasana, Crescent Lunge, and the Tree Pose in addition to the above positions.

One strategy to attain professional success is to maintain a healthy work-life balance.

Must Read Article: 3 Times You Need to Push Back at Work

4 Proven Ways to Incorporate Yoga into Your regular Work Routine:

Employers may introduce yoga into their workplaces in a variety of ways. However, when it comes to workers, there are some straightforward methods.

If you’re a stressed-out employee seeking a break, try including a yoga break between tasks. Take yoga breaks to achieve the peace of your mind and body want.

1. Meditation

The one thing you can do at any time and from any location. If you wish to detach from work, scheduling meditation breaks is a crucial duty.

Close your eyes for a 10-minute meditation break and focus on your breathing. Practice the various breathing exercises slowly while sitting at your workstation. If you need a change of scenery, you may always go to the conference room, which is completely silent.

2. Yoga Asanas

I’m not asking you to start doing yoga poses everywhere and anytime. In reality, you may do yoga while sitting in your chair, often known as desk yoga.

Yes, you read that correctly. A simple spine twist while sitting can also help with physical well-being. So, allow me to explain to you a little bit about the sitting exercises.

• Chair twist: You must sit straight on your chair, feet flat on the floor. Place your right hand on the chair’s back. Now, bend to the right while rotating your spine with your left hand. To maintain equilibrium, repeat the process on the other side.

• Heart opener: Sit on the edge of your chair with your feet on the floor. Put your hands behind your back and intertwine them. Inhale now, pressing your knuckles to the floor and your chest upwards.

3. Outdoors

As we all know, yoga is all about asanas and meditation, but there is much more to it. Taking a 30-minute break from work to walk somewhere and breathe some fresh air can be part of meditation. If the location is a local park, breathing exercises and simple yoga positions can be practised there. However, taking this break at such late hours is inconvenient. As a result, make the most of your lunch break.

Step away from your work, go somewhere tranquil, and attempt some easy yoga positions before eating.

4. Additional Desk Exercises

We spend half of our days sitting on a chair, gazing at a computer screen. Even while attention is required at work, it may tax our bodies.

So, here’s an expanded version of some light yoga poses that will take less than two minutes.

It also does not need us to leave our desks. This is why, as previously said, these are also known as desk exercises.

  • Shoulder roll 
    • Sit up straight 
    •  Lift your right shoulder close to your ear 
    •  Roll your shoulder around, dropping it away from your ear 
    • Repeat with your left shoulder 
    •  Lift both shoulders towards your ears 
    •  Take a deep breath in 
    •  Now exhale, moving your shoulders away from the ear
    • Repeat five times more
  • Chest stretch 
    • Sit on the edge of the chair. 
    • Intertwine your fingers behind you with your palms together 
    • Tilt forward in the same stance with your arms lifted high You will feel the stress on your chest. 
    • Take a deep breath while raising your chest. 
    • Release the breath and lower your shoulders.
  • Neck exercise 
    • Sit tall without using the chair’s back support 
    • Lift your head slightly 
    • Place your right ear on your right shoulder 
    • Breathe in, breathe out 
    • Repeat on the opposite side of your neck.
  • Twisting Arms
    • Sit straight without a chair support 
    • Extend your arms out in front at shoulder level 
    • Stick the right elbow into the crook of your left arm 
    • Wrap your forearms with the back of your hands facing each other 
    • Try to place your left fingers on the right palm 
    • Take a deep breath 
    • Return to normal 
    • Repeat on the opposite side

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Conclusion 

There are several advantages to trying yoga. At its core, it is a practice of self-exploration – feeling and watching your breath, examining internal narratives, and experiencing sensations in your body via the vehicle of yoga. On a physical level, you may find yourself becoming more robust, fitter, and more flexible in your tight areas – the ideal cure to a desk job!

As an extra plus, practising yoga can provide you time in your day when no one should be able to reach you and interrupt that all-important work-life balance. On a mental level, spending time aligning your mind and body may help you feel calmer and less reactive and even assist with your mood and productivity at work.

There’s a reason why millions of individuals from all walks of life swear by the benefits of yoga and why businesses, sports teams, colleges, and other organizations are increasingly pushing their employees to participate.

Aside from the physical and emotional advantages, there’s also the social aspect to enjoy. You’ll meet folks you’d never met in your professional life at yoga and learn everything about them and their experiences. The advantages of yoga’s communal component are immense.

So, waste no time incorporating and reaping the benefits of yoga to attain a better work-life balance.

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