Yoga at Workplace: 9 Ways to Improve Productivity (with Examples)

“Yoga is a light, which once lit will never dim. The better your practice, the brighter your flame.” ― B.K.S Iyengar

Yoga at the workplace? Yes, please!

In the hustle and bustle of the modern corporate jungle, finding moments of tranquility and boosting productivity can sometimes feel like an elusive dream. But what if I told you there’s a magical practice that can transform your office into an oasis of calm and focus? 

Yes, you guessed it right—Yoga!

Picture this: instead of endless coffee refills and groggy afternoon slumps, imagine your team rejuvenating their minds and bodies through invigorating stretches, mindful breathing, and gentle movements. 

Sounds intriguing, doesn’t it? 

In this article, I am going to unveil nine powerful ways yoga can enhance productivity in the workplace, complete with real-life examples that will leave you inspired.

Ways yoga can improve productivity at work

Just as I said before, Yoga can help you improve your work life. When your work life improves, your productivity improves. 

Yoga originated thousands of years ago in ancient India. In fact, the roots of Yoga trace to the Indus Valley Civilization that existed around 3000 BC. Fast forward to the 19th century, Swami Vivekananda propagated this technique beyond Indian boundaries. It started a massive movement worldwide with countries accepting this exercise as a method for relieving stress and improving focus. 

In today’s competitive and fast-paced world, yoga practically finds applications in every aspect of our life. As per a recent survey, more than 53% of companies have incorporated yoga into their work schedule. This is because of the increased productivity and performance of the employees. I am sure you would also have done yoga in some form or the other in your day-to-day schedule at your office. 

Have you ever been in a situation where you just want to hit the pause button to all the chaos in your life and run away to some hidden peaceful place?

Yoga is the answer! 

Wondering how? 

Let’s have a brief look at how yoga can contribute to improving your productivity. 

1. Increased energy 

Working in enclosed and sophisticated spaces lowers your blood pressure. As blood circulation lowers, you start feeling fatigued and this shows up in the form of low energy. 

Simple yoga exercises or stretches can come in handy that will improve blood circulation, thereby, reducing your fatigue. 

2. Lower your stress levels

According to the American Institute of Stress, more than $300 billion is lost yearly as a result of workplace stress. 

High levels of stress in employees lead to accidents, absenteeism, and eventually lower productivity. 

Yoga exercises followed by meditation help you in improving focus. This is because studies show that yoga helps in controlling cortisol – the stress hormone. 

3. Increased confidence 

Confidence primarily depends on your appearance. When you are fit and flexible you are high on confidence. Showcasing a strong rapport when it comes to interactions helps in getting things done quickly. 

Yoga exercises focus on improving your muscle strength and cardiovascular health. When you start feeling fit, you are able to focus more on work. This leads to better performance. 

4. High immunity 

Businesses face huge problems and delays due to absenteeism. 

A study revealed, that on average, 3.2% of employees are absent from work during normal days. This affects the overall work completion. 

Yoga again comes in handy! Regular exercise boosts your immunity. Yoga exercises help in improving your blood circulation and stimulate the lymphatic system to oust toxins from the body. This lowers your chances of falling ill. 

5. Increased morale 

When your employees are unwell, either physically or mentally, they will lack focus and the intent to work. This results in low morale across the entire team. Low morale causes an environment of anger, and restlessness in the workplace. 

Yoga helps in boosting morale and creates a harmonious workplace. With a positive environment, employees are able to work with better productivity. 

Build better team bonding using these 13 Best Internal Communication Tools

6. Better lifestyle 

Are you wondering what is the relation between lifestyle and workplace? A healthy lifestyle includes better eating habits. Unhealthy junk food causes digestive issues that may result in multiple problems.

Yoga helps in detoxifying your body, as well as promotes a healthy culture of avoiding unhealthy food items.

7. Calm approach toward tasks

An employee who is stressed out has high anger issues and tries to work with a restless approach. They tend to react too quickly to external stimuli. This lowers the overall productivity of the team due to misunderstandings.

Yoga eliminates stress, and stress-free employees are able to work with a calm and rational mind. This builds a positive environment for higher productivity and better performance.

8. Increased focus

Employees suffer from a wild combination of heavy workloads and crunching deadlines. This affects the concentration of your employees on the tasks resulting in delays. It takes additional effort to build focus resulting in a waste of productive time.

Yoga in combination with meditation is the best answer when it comes to increasing your focus level. Just a 5-minute meditation break is enough to improve your focus for completing complex tasks with ease.

9. Increased productivity

With increased energy, lower stress, and a low absenteeism rate the overall performance of your team will improve. Team members will be able to put in higher quality work resulting in better productivity.

Yoga plays an important role in improving the overall strength, immunity, and concentration abilities of workers. Thereby, helping them to focus on the task at hand and finish them with ease.

Looking for ways other than yoga that can boost productivity, here are some Helpful Tips on How to Boost Your Workplace Productivity

Yoga poses you can do at work

Now that you have understood the importance of yoga, and how it can boost your productivity, are you feeling the urge to start doing yoga right away?

“The yoga pose is not the goal. Becoming flexible is not the goal. Standing on your hands is not the goal. The goal is serenity. Balance. Truly finding peace in your own skin. ―Rachel Brathen”

Just one piece of advice before I share some yoga exercises or “asanas”, remember that you understand your body better than anyone else. These are just suggestions and not a method to replace professional advice. Bear in mind that you need to be gentle and mindful at the start of the exercises. 

Instead of requiring a ‘yoga mat’ and a ‘balcony overlooking sunrise’ for performing these asanas, you can simply do them quietly while sitting at your office work desk. 

Remember, we are doing this for boosting our productivity, not for whiling away time! 😉

Yoga at your desk/ chair yoga

Just as the heading states, let’s look at a few yoga practices that you can do right from your work desk.

1. Desk yoga breathing 

Focus on your breath for a few moments. Close your eyes, take in slow deep breaths, and exhale through your mouth.

This simple yoga asana will increase oxygen intake resulting in lower mental stress and lower mental clarity.

2. Mini meditation 

Sit comfortably with both legs firmly on the ground, close your eyes, and focus on your breathing. As you focus on your breath, clear your mind.

This asana will help you in relaxing your mind, lower your stress, and boost your focus at work.

3. Seated spinal twist 

As you sit on the chair, place your right hand on the backrest and gently twist your torso towards your right, while looking over your right shoulder. After holding for a few breaths, repeat the same on the other side as well.

This yoga exercise will help you release tension in your spine and improve digestion. 

4. Chair pigeon pose

Sitting in your chair, cross your right ankle over your left thigh, while flexing your right foot. Lean forward gently till you feel your hip and glute area stretching. After holding for a few breaths, repeat the same on the other side as well. 

This exercise will help in loosening your tight hips and soothe back tension. 

5. Desh shoulder opener 

Interlock your finger behind your back. Lift your chest to strengthen your arms. You can even use a towel if you are not able to reach your hands. 

This exercise will help you maintain a healthy posture and flexible shoulders. 

5-Minute break office yoga (mindful breaks)

Now that you have mastered the art of doing yoga right at your desk, let’s slightly explore the concept of ‘mindful breaks’. These are yoga asanas you could do when you take short breaks. 

1. The seated cat-cow stretch

Lay on the ground in such a way taking firm rest from your hands and legs. When you inhale, look up and arch your back. This is the cow pose. When you exhale, tuck your chin in and let your shoulders roll forward. This is the cat pose. Coordinate your movement and focus only on your breathing. 

This exercise improves flexibility and eliminates tension in your spine. 

2. Standing forward fold

Stand in a clear and free space. Firmly place your feet on the ground with a gap. Bend forward and touch your toes. Try not to bend your knees, but if you are unable to reach your toes, then you can bend your knees. Relax your neck and head. 

This simple exercise will remove tension in your hamstrings, neck, and back. 

Bottom line 

Incorporating yoga into your workplace is a win-win situation for both the employees and the management. Practicing yoga at the workplace should not just be a trend, but should be promoted as a way for better living. 

Yoga proves to be the perfect solution when it comes to improving the focus, productivity, and performance of employees. Yoga also builds team bonding, better communication, and positive work culture. Negative aspects such as absenteeism are overcome with positive aspects that bring in a positive work environment.

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