A regular yoga practice is considered beneficial to the mind, body and soul. Yoga exercises or asanas are designed to achieve inner balance and harmony. But in our busy workaday world, not all of us have the time or energy to do a proper yoga routine as a daily practice. Commuting through congested roads and traffic, and jobs that require us to sit at the computer all day long can cause body pain, stress and lead to lifestyle ailments. However, we can do a few simple yogasanas and stretches that can help relieve stress, act as light exercise, rejuvenate energy levels and keep us feeling productive. Taking these little yoga breaks at work can keep us relaxed and focussed as we pack it all in a day’s work.
Here are a few simple asanas to do right at your desk. Take off any tight footwear and loosen up your belt and tie before you start.
Abdominal Breathing: A few minutes of simple abdominal breathing can help you relieve stress and relax. Sit up placing your hands on your abdomen. Breathe in and feel your abdomen expand. Then, start contracting your abdomen as you suck your navel in while breathing out. Keep your shoulders relaxed. Repeat this a few times. When you inhale, try not to lift your shoulders.
Neck roll: Close your eyes and drop down your chin to your chest. Move you neck in a circular motion by moving the right ear to your right shoulder. Then take your head backwards and then slowly bring your left ear to the left shoulder. All the while keep your shoulders loose and relax. After 3-5 rotations, switch directions to do another 3-5 rotations.
Cat-cow stretch (Adapted from Chakravakasana): Keep your feet flat on the floor. Get both hands on to your knees. Inhale while arching your back backwards and look up to the ceiling. While exhaling, round your spine and let your head drop forward. Repeat over 3-5 breaths. Shoulder Shrugs: Keep your hands to your sides and lift shoulders up to your ears while inhaling. Release your shoulders back down while exhaling. Repeat by lifting and tensing your shoulder muscles and neck as you breathe in and then relax them as your breath out. Repeat 4-6 times.
Lateral Side Stretch: Stand up with your feet apart. Raising one arm overhead gently lean to the other side as you exhale. Keep your chest facing forward and your arm all the way up. Keep your top arm fully stretched and avoid bending your elbow. Relaxing your shoulders and waist hold for a couple of breaths, and come back up and repeat for the other side. Start again and repeat 4-8 times.
Seated Forward Bend (adapted from Hastapadasana)
Push your chair back from your desk. Stay seated and keep both feet flat on the floor. Taking your arms behind the lower back, while keeping your back straight, interlace your fingers. Straighten out your arms and draw the interlaced fingers down. Bending forward from the waist, bring your interlaced hands over your back. Resting your chest on your thighs, relax your neck.
Eagle Arms (Adapted from Garudasana)
Stretch your arms straight in front and parallel to the floor. Palms should face the ceiling. Crossing the right arm over the left, bring the palms to touch. Lift both elbows while keeping the shoulders sliding down your back. Repeat this exercise with the left arm over the right.
Seated Spinal Twist (Adapted from Ardha Matsyendrasana)
Turn so you are sitting sideways in your chair. Keep both 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 the chair the other way and repeat.
Wrist Stretch
Stand up. Turn your hands with your wrists facing the computer and fingers facing the edge of your desk. Lean in to the wrists and flatten your palms as much as you can. If you feel pain back off.
Standing pigeon (adapted from Eka Pada Rajakapotasana)
Stand up. Bring the left knee up and place the left shin on the desk parallel to the edge of desk. Bend forward from the waist over your left leg. Repeat with the other leg.
These yoga stretches pack the right amount of exercise and relaxation into a routine day at the office.
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