Office Yog

From Hectic Life to Holistic Wellness.

In response to the evolving times and hectic schedules, the Gujarat State Yog Board has taken the initiative to establish the concept of Office Yog that actively motivates employees to embrace Yog, right from the comfort of their desks. Yog inside the office has numerous advantages, such as nurturing mental and physical well-being, reducing stress, improving focus, and boosting productivity. Performing simple Asanas require no special attire or equipment, or even space. Office Yog can be performed easily at the desk, thus helping the employees keep various stress-related problems at bay.

How to perform

01

Neck Roll

Close your eyes.
Let your chin drop down to your chest.
Begin the circular motion of your neck slowly by moving the right ear to the right shoulder, taking the head backwards and then bringing the left ear to the left shoulder.
Keep your shoulders loose and relax.
Rotate your neck 3-5 times and then switch directions.

02

Cow Stretch

Keep your feet on the floor.
Bring both hands on your knees.
While inhaling, stretch your back backwards and look towards the ceiling.
While exhaling, stretch your back forward and drop your head forward.
Repeat this exercise with 3-5 breaths.

03

Seated Forward Bend

Push your chair away from your desk.
Remaining seated, keep your feet on the floor.
Take your arms behind the lower back, keep your back straight and interlace your fingers behind your back.
Bending forward from the waist, bring your interlaced hands over your back.
Rest your chest on your thighs and relax your neck.

04

Seated Spinal Twist

Sit sideways in your chair.
Place your feet flat on the floor.
Holding the back of the chair with both hands, twist your waist to the right towards the back of the chair.
Turn to the other side. Repeat this exercise a few more times.

05

Eagle Arms

Stretch your arms straight in front of your body and parallel to the floor - hands facing the ceiling.
Cross your right arm over the left (bend your arm slightly at the elbow if needed). Bring both palms together.
Lift both elbows. The shoulders slide down your back.
Repeat this exercise with the left arm over the right.

06

Temple Rub

Keep your elbows on your desk and place your hands on your temples.
With small circular motions, gently rub your temples clockwise and then anti-clockwise.
Do this for 10-15 long deep breaths.

Gujarat State Yog Board,
Fourth Floor, Block No. 3,
Karmayogi Bhavan, Gandhinagar

079 - 23258342/43

[email protected]
[email protected]