Yoga at work

Practice yoga in the office, shop, hospital and at all other workplaces

Relax with 30 min Yoga break videos if you are working from home

At any working place, in the office of a bank, a law firm, at school, or in a hospital, in the dental practice or a call center, yoga is one of the best ways to keep your employees healthy, engaged and motivated.   

A stiff and sore neck and a lower back, and slumped shoulders, tight hips, and mental fatigue and stress are the physical consequences of hours spent being digitally connected. The stress of communication with the customers, interaction with the students and patients, meeting clients takes it tall on health and emotional wellbeing. Yoga helps to mitigate the negative effects of our working environment by bringing awareness to the body. It offsets the effect of the work-related stressors so that the stress does not become chronic.     

Yoga at work in the corporate or in public sectors is a cost-effective way to support workers at engaging in healthy lifestyle choices, to reduce stress-related health complaints and sick leaves.

 

Practicing yoga and meditation creates a better work environment reducing conflicts and interpersonal issues and increasing the trust and emotional intelligence of the employees. 

How to organize yoga at work

There are a few elements which are important to rip the maximum benefits when organizing yoga at work:  


Space  


Standing and sitting yoga poses can be practiced in any furniture – free space. A lobby or a coffee corner can be sufficient as long as it is a quiet location where there are no onlookers or passers-by. A meeting room is fine for a chair yoga or a meditation session. For the yoga on the mat consider the usual size of the yoga mat is 180 cm by 60cm. The comfortable distance between mats is 40 cm. The yoga teacher may need a space to demonstrate yoga poses.

  

Equipment   


If the type of work yoga is desk yoga – no need for equipment. In all other cases, yoga mats are a must. Additionally, blankets, blocks, and cushions would be handy to make practicing yoga and meditation comfortable, especially for beginners.    

Time   


The most frequently selected periods for the practice are the morning hours before the start of the working day, before/ during the lunch break or immediately after the end of the day. Short yoga breaks can be also effective in mid-afternoon.    

 Internal communication

  
The successful launch of yoga at work depends on timely and clear internal communication. The message (email) should emphasize the benefits of yoga practice and that yoga at the office is accessible to all, regardless of one’s degree of fitness, flexibility, or yoga experience. The best practice would be to communicate frequently, by email and via a company intranet, before the start of the yoga (at least 2 times a week before the start) and a day before the launch of the yoga practice. An advance sign-up/reservation tool for the yoga classes combined with the option to add classes to the personal schedule is very helpful. It will support the commitment and formation of a new healthy habit by employees.

       

Type of yoga   


Many types of yoga can be practiced in the workplace. The main factors are the ultimate goal (physical, mental relaxation, mindfulness, destressing), space available, and the demographics of the employees.     

Yoga workshops, breaks, classes

Yoga, meditation, and mindfulness training can be organized for your team or the whole company, as a recurrent or regular event and training or a special getaway. The events can take various forms which will be tailor-made for your company, such as, a yoga class series, yoga workshop, a yoga retreat, yoga break, yoga lunch, to name a few.   

A yoga workshop is a great way to break away from the working routine, release physical tensions, and get emotional uplift.  The duration of the workshop will vary from 2 to 3,5 hours and will usually include presentation part, practice part, and deep relaxation. The focus is on learning how to use yoga as a tool to increase physical and mental well-being and how to incorporate the learned skills into everyday mini habits.  The workshops are meant to be fun, inclusive, and inspiring, accessible to all, from the stiffest and most shy to the most flexible and outgoing. A workshop can be organized at the company premises or offsite, such as events venues or yoga studios. The workshops can be designed to accommodate specific themes or goals. Our signature workshops are:  shoulders de-stress yoga; yoga for better sleep; yoga for relaxation; mindful breathing, and introduction into yoga. 

 

Yoga sessions (yoga classes) are organized as a series of at the company premises and have a duration of 45 or 60 minutes over a period of 6 weeks or longer.  The classes can be given in various yoga styles depending on the audience and needs. Basic yoga equipment is needed (i.e., mats, blankets, blocks). Participants have to wear comfortable sports clothes.

 

A yoga retreat is normally a full day immersion into yoga. A short retreat can fit perfectly in the company “day away” activities or form a weekend-long event. The retreat program usually includes yoga sessions, meditation, and other mindfulness-related activities.   

A yoga break is a 15-30 minute pause during which yoga is practiced in the form of various stretching, breathing, and concentration exercises. It can be done in any space available, e.g., at the office space, in the coffee corner, or even in the lobby. A desk or chair yoga is one of the forms of yoga break. Usually, a yoga break is something that does not require changing into sports clothes. 

   

A yoga lunch is a break just before lunch during which body and mind stress releasing exercises are done followed by exercises for mindful eating and mindful conversation. No sports clothes are required.