Editor’s Note:This is a guest post by Christopher R. Edgar of Inner Productivity. Thanks Chris!
Usually, when we think of productivity, images of well-ordered e-mail inboxes and color-coded folders come to mind. However, as you’ve probably experienced firsthand, these things alone aren’t enough to ensure that we’ll work efficiently. If our attention is scattered, or our heart isn’t in what we’re doing, getting things done will be a struggle, no matter how organized our work environment is.
How do we develop a focused, motivated mindset? I’ve found the ancient practice of hatha yoga — the stretches and breathing we simply call “yoga” in the West — very helpful. This may sound odd at first, but it makes sense if we look at the reasons why hatha yoga was created. It’s designed to put spiritual seekers in a serene, focused state to help them concentrate as they meditate. Similarly, when we use it in our work, it helps focus our attention on our tasks.
Although we tend to see yoga as a complicated bunch of poses that require a mat and a lot of flexibility, there are simple forms of breathing and movement we can do while we’re seated, with little exertion. We can do these practices in real time, as we work, whenever we feel ourselves losing momentum.
In my experience, different yogic techniques are appropriate for different situations we face at work. I’ll describe some of these exercises, and the situations they’re useful for.
When we’re feeling unmotivated, it’s helpful to reconnect with our desire to contribute to and serve others. A great yogic exercise for doing this involves breathing into the energetic center in our bodies called the heart chakra, which is located in the heart area.
According to yoga, energy flows more freely through the heart chakra when we breathe into it and limber up the muscles around it. When this happens, we deeply feel our sense of compassion toward others, and regain our desire to give to the world through our work.
To breathe into the heart chakra, clasp your hands behind your back at the level of your heart, and stretch out your arms. Then, breathe deeply so that nourishing oxygen fills your upper chest area. Feel the warmth and openness in your heart area, and notice any tension melting away.
Depending on the chair you’re sitting in, you may be able to do this while seated. But even if you need to stand, this technique isn’t time-consuming, and you probably won’t be busy with it for more than a minute before you can sit back down and return to your work.
When we’re feeling anxious at work — perhaps because we’re in a stressful environment, or there’s a looming deadline — breathing into the root chakra can help restore our composure. The root chakra is at the base of the spine, and when energy is moving through it we feel a sense of groundedness and stability.
To breathe into the root chakra, put your attention on the base of your spine, where the spine meets the pelvis. If focusing on that area is difficult, place your hand on your lower back and concentrate on the sensation of pressure there. With your attention on the base of your spine, take a few deep breaths.
When you do this, you’ll likely feel a deep-seated sense of solidity, as if you were a sturdy oak tree with roots growing deeply into the ground, and that paralyzing worry will begin fading away.
Many of us spend our days at work sitting in front of a computer with a hunched posture, and this causes tension to build up in the neck and shoulders. When that tightness gets uncomfortable enough, it can disrupt our focus. Here’s a great way to release some of this tension — again, without leaving your chair.
The pose I’ll describe is called “eagle arms.” To do this, hold your arms out in front of you, parallel to your body. Then, cross your right arm in front of your left, and clasp your hands together in front of your face so that your arms intertwine. Holding this posture, breathe deeply a few times into your shoulders. Then, repeat the exercise with your left arm crossed in front of your right.
I think you’ll find this an easy way to let go of the tightness in your shoulders and return your attention to your work.
Chris Edgar is the author of Inner Productivity: A Mindful Path to Efficiency and Enjoyment in Your Work, which uses insights from mindfulness practice and psychology to help readers develop focus and motivation in what they do. You can find out more about the book and Chris’s work at www.InnerProductivity.com.
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Hi,
I find the shoulder stretching really useful. I myselfs have this problem (as I’m working with computers) but after a few days of using this technique it actually got better. Thanks for sharing!
Hi Baaltazar — I’m really glad to hear the stretching worked for you — it’s amazing how letting go of muscle tension can affect the way we feel and think as we’re working.
Excellent reminders for me Chris, thank you. With this liver disease there is a lot of pain near the diaphragm and the spine, and lots of floppiness in the ab region which then makes the lower back very painful as it attempts to balance the relaxed ab muscles…I get up and move every 2 hours with a timer set…I stretch as best as I can and work on breathing deeper to relax everything. I wish I had more yoga classes under my wings before I got ill.. the neck stretching helps too…Thank you for this refresher. I have looked through you book several times during this siege of health, because I am having trouble believing I will heal…
Hi Patricia — thanks for the appreciation. I’m sorry to hear about the pain you’ve been going through. I’m glad to hear that breathing and stretching have been helpful to you.
Your book has been an excellent help for me the past several months. I can not stress that enough…and talking with Davina.
Yep~ the shoulder was great for my body, the heart for getting out of a funk ~:-)
thx
Hi Char — yes, I think breathing into the heart is definitely useful for lots more than getting things done.
I liked Chris’ “Inner Productivity” book so much I bought 2 for friends also!
I find mindful breathing always helps me become more focussed on whatever I’m working on. I look forward to trying the lower spine oak-tree-solid type too, when I finally sit up again. I am quite reclined with laptop here.
Hi Jannie — you have definitely been a super-evangelist for Inner Productivity and I am eternally grateful! (No, it’s not a religion, folks, just to be clear.)
I work in front of a computer all day long and those kind of exercise are primordial for me. “Breathe Into Your Spine” is something I will try for sure. I didn’t know about it.
ONE thing I do everyday as a kind of yoga/meditation is to close my eyes just a few seconds and do absolutely nothing, just being aware of what’s around, my body, the sounds, etc.
It’s another way to feel great.
Thanks for sharing
Hi Max — I hope you find the exercises helpful. I like the idea of sitting there for a few seconds, without any need to get anywhere or improve anything about this moment — that sounds like a healing exercise to me.
These are great exercises. I just did the first one and it does help to relax. I like the combined shoulder stretch with this too. The best part is that I can do this one sitting down in my chair.
Hi Davina — I’m glad you’re finding the exercises helpful. I think that’s the best part about them as well — there’s no yoga mat, DVD or special incense required!
Nice post. Thankfully, the shoulder issues don’t effect me because I stand rather than sit at my desk. A useful tip to anyone looking to avoid prolonged posture issues.
Hi Craig — I’m glad to hear standing works for you — I actually know one guy, a physician, who puts a treadmill in front of his desk and walks on it while he’s working — apparently that keeps his circulation at the optimal level to stay focused or something like that.
Back stretching is really useful for me. It’s definitely where I collect a lot of my stress and angers of the day and just need to let it unwind.
Hi Richard — it sounds like tension builds up for you in the upper back area. I think the eagle arms exercise I talk about in this post is ideal for that.
I find this very helpful, thank you for sharing. I was meaning to get into breathing exercises and yoga but the whole culture behind it seems so large and intimidating (didn’t know where to start) – I will try these and I’m sure they will give me good feelings. Thank you.
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