Yoga practices for Employee Wellness

1. Chair Cardio

Chair Cardio is the form of exercise in which one person can get all the benefits of practicing cardio workout sitting on a chair without needing a big space. One can sit on the chair and get the heart rates higher, sweat, and make the muscles work exactly the same way as it does in running, jogging, swimming or cycling.


  • Improved heart health and cardiovascular fitness
  • Increased metabolism
  • Improved harmonal profile
  • Better pain management capability
  • Strengthening of upper and lower body
  • Increase flexibility and strength of muscles
  • Core strengthening
  • Improve posture
  • Better management of conditions like Diabetes, Obesity, PCOD/PCOS etc.,
  • Improved muscular endurance
  • Improved mobility and range of motion
  • Energetic and positive mindset
  • Increase endurance and stamina
  • Good for people with space constraints to exercise.
Chair Cardio

2. Mat Yoga:-

Mat Yoga session is a practice in which the postures of Yoga (Asana) are practiced on the mat in a particular pattern. Starting with general warm-up, postures in sequence like standing, supine, prone and sitting with pranayama in the end, winding up the whole session with brief relaxation session (in shavasana). There are 2 types in Mat Yoga

Corporate Mat Yoga
Corporate Mat Yoga

Hatha Yoga:

  • Hatha Yoga is the type of Yoga in which the Asanas (Postures) are practiced in a particular pattern, and there is break time of few seconds between each Asanas. Participants get to rest in between every other Asanas. This type of yoga is ideal for beginners and for people with any health conditions and restricted flexibility.

    Benefits: Irrespective of the age and health conditions, this type of session is easy and comfortable for all. This practice will help in improving the flexibility, stamina, and strength and helps in focusing on body alignment. Also helps in relieving chronic conditions like chronic pains, Hypertension CKD etc.,
Corporate Hatha Yoga
Hatha Yoga

Vinyasa/Power Yoga:

  • Vinyasa/ Power Yoga is the format of Yoga practise in which the Asanas (Postures) are practiced in a sequence, one after another, with a set of 5-7 Asanas, back to back without any break. Participants are expected to finish the set of Asanas. It is intense form of practice and would need lot of endurance, stamina, flexibility and strength to finish the whole session.

    Benefits: It is good and recommended for people looking for challenging yoga practice, and who already have involvement with some other physical activity, like Running/ Jogging, Gym, Swimming, Pilates etc. This type of session serves improvement of endurance, stamina, flexibility and strength. Along with these benefits, it also gives weight/ inch loss with regular practice.
Corporate Power Yoga
Corporate Power Yoga

3. Pranayama:-

  • Pranayama is the practice of breathing exercises. It is combination of two words- Prana -Life Force (breath), Ayama- Expand/ Extension. In this, we practice breathing techniques and breath awareness along with proper breathing methods. In a simple way, we can say that pranayama is a combination of systematic inhalation and exhalation.

    Benefits: Helps purify blood, and respiratory system, Deeper breathing enriches blood with oxygen, Helps in reducing stress related disorder, Helps in having steady mind, strong will power and sound judgment, Causes change in the cardio respiratory system including lowering of blood pressure, Certain pranayamas are excellent for weight loss.
Pranayama in Progressive Yoga

4. Yoganidra

  • Yoganidra is also called Sleep Meditation. It is a state of consciousness between sleeping and waking, like the “going-to- sleep” state. In this state a body is completely relaxed, and the practitioner becomes systematically and increasingly aware of inner world simply by following a set of verbal instructions. It is practiced in the 5th Limb of Yoga (Pratyahara-withdrawing mind from the senses). Practicing this prepares a person for other types of meditation.

    Benefits: Helps in relaxing body and mind, Reduces stress and stress related complications, efficient way to obtain sleep, awakens creativity, trains mind.

5. Trataka

  • Trataka is the practice of focusing on a fixed gazing point. It involves looking at an object, usually a flame, small dot, or yantra (specific geometric diagram) without blinking. Focusing on these external objects trains the mind to be able to focus on internal points, used as internal trataka as well as in other concentration (Meditation/ Dhyana) practices. It is practiced at the 6th Limb of Yoga (Dharana), which means, when the mind is free from distractions/ senses (practiced in Pratyahara- 5th Limb of Yoga), the mind soon has to be focused on something (external) and that’s what we practice in Trataka.

    Benefits:  Cleanses the eye (as the eye waters with constant gazing), Strengthens eye muscles, Helps to alleviate certain mild eye disorders, Relieves Insomnia, Depression, Improves concentration and memory, Promotes Emotional Stability, Enhances Self-confidence, Patience and Will-power, develops greater work efficiency and productivity, brings Clarity in Mind, improves Decision-Making ability, provides Stress-relief and Deep Relaxation.

6. Laughter Yoga

Laughter Yoga (Hasya Yoga) is a practice involving prolonged voluntary/ involuntary laughter. Laughing as a physical exercise can be practiced regularly , either in a group or individually, for good physiological and psychological benefits. “Laugh your way to Health”!!!!

Benefits: Good blood circulation to the visceral organs, Reduces Stress, Anger, Develops higher threshold for pain, Increases Lung Capacity, Helps in Sleep, Improves Cardio Vascular Health, Depression and Anxiety, Strengthens Immune System, Relaxes Body & Mind.

Laughter Yoga
Laughter Yoga

7. Chair Yoga/ Desktop Yoga

  • Chair Yoga/ Desktop Yoga is the session where we practice stretching and strengthening of mostly the upper body (Shoulders, Neck, Arms, Forearm, Upper Back) and a good stretching series for the entire back. In Corporate world, sitting in front of the screens have taken toll on the back specially with long working hours and long commute,  it is getting very common for most of us to suffer some or the other kind of back pain issue, not only limited to lower back but also on middle and upper back too. So Chair/ Desktop Yoga provides a convenient method to make sure that there is some physical activity done being in formal attire, sitting on chair even during working hours. This will reduce the further complication or issues caused by long sitting.

    Benefits: Improved Strength, Improved Flexibility, Improved proprioception, Reduced stress and improved mental clarity, and pain management, Tones the leg muscles excellently, Strengthens hip flexors, ankles, calves, and back, Stretches chest and shoulders, Stimulates the abdominal organs.
Chair Yoga or Desktop Yoga
Chair Yoga or Desktop Yoga

8. Stress- Management

  • Stress Management is a customized practice of yoga comprising of physical postures (Asanas), breath expansion and enhancement (pranayama), relaxation and meditation techniques (dhyaan), coupled with philosophy of simple and natural lifestyle management. It enhances energy of the person and develops a positive attitude. It has been attested by many as a complete all-in-one holistic formula for stress management.

    Benefits: It helps in reducing stress and also helps in dealing with daily stress in a more conscious and healthy mind-set. With the concept of Mind & Body being connected, this practice helps in maintaining the balance between them. It also helps in keeping the mind calm, that leads to better focus thus giving more productivity. With all these factors taken care, one leads a happy life with a happy mind and body.
stress management
Stress- Management