Desk-asanas! 6 smart yoga tips for office

  • Deekshita Baruah, Hindustan Times, New Delhi
  • Updated: Oct 01, 2014 21:30 IST

According to reports published in the International Journal of Scientific & Technology Research, approximately 76% of computer professionals from India complain of musculoskeletal discomforts. It was inferred that 54% male employees and 42% female employees have reported lower back pain.

Now, let's be honest. You feel the pain too, but you just don't see yourself signing up for any of those 'oh-so-important' neighborhood yoga classes your friends swear by.

Either you are really tied up in your precious corporate world or plain lazy. Whatever your reason, we have found the perfect cure for you to moonwalk your way into fitness.

How to do it: 6 smart chair-yogasanas for office

Here are the 6 top ways to soothe those sore muscles, tone that pot-belly and work up your internal organs. And all this when inner peace is not far away! Yoga expert Seema Sondhi, Founder, The Yoga Studio in Hauz Khas talks about its benefits.

Also read: Yoga can train your brain to control computers better!

Neck roll: Sit upright, breathe in. Breathe out, and slowly start circling your neck from the right, letting your right ear touch the right shoulder. Now, continue anti-clockwise until you take a full circle and reach the point you started off from. Repeat the same clockwise.

Why is it good for you:
"It releases tension from your neck and shoulders and works up your facial muscles."

Cat-cow stretch (Chakravakasana): Sit upright at the edge of your chair with both your feet firmly planted on the floor. Breathe in and arch your spine tilting your head backwards till you can stare at the ceiling. This is the cow stretch. Now, breathe out and bend forward to curve your spine and drop your head and shoulders forward. This is the cat pose.

Why is it good for you:
"It releases tension from your lower back, relaxes your upper back and helps the spine regain its flexibility." It's also good for lubricating knee joints and toning arm muscles.

Also read: Good news! Now, fight bipolar disorder with yoga

Forward bend (Uttanasana): Move away from the desk and bend forward resting your chest on your thighs. Now, breathe out and come forward as far as you can without interrupting the posture. Let your hand loose and touch the ground while keeping your head facing the floor. Now, breathe in and raise your arms back up over your head.

Why is it good for you:
"It calms your mind and lengthens your spine." Also, it's good for weak legs and knee problems.

Chair eagle arms (Garudasana): Let your hands fall to the side. Now, cross your right thigh over your left thigh, winding your right foot around your left calf. Bring the palms to touch by crossing the right arm over the left. Let your shoulders slide back away from the ears while raising your elbows.

Also read: Fight post-traumatic stress disorder with yoga

Why is it good for you:
"It benefits your internal organs and stretches your neck, shoulders, arms and improves your overall body balance."

Side spinal twist (Ardha Matsyendrasana): Sit sideways in your chair (facing left) firmly planting both feet on the floor. Now, breathe in and lengthen the spine. Slowly exhale and turn your torso towards the left holding the back of the chair with both hands. Repeat on the opposite side.

Why is it good for you:
"It revitalises your entire body, relieves stiffness from your neck and shoulders, massages your pancreas and keeps your diabetes in check."

Also read:City people switching to yoga to stay fit

Three-part breath (Dirga Pranayama): It's important to relax and calm your mind for a few minutes before you get back to work. Sit upright and place one hand on your stomach and the other on the rib-cage. Close your eyes. Breathe in and out while feeling the slight compression and expansion of your muscles. Continue for a few seconds and then let your hands fall to the side. Keep your eyes closed and concentrate on your breathe for some time.

Why is it good for you:
"The breathing relaxation technique creates awareness, calms your mind, relaxes your muscles and improves concentration."

Practice regularly, your body will thank you for these chair-yoga postures.

also read

Don’t have to be an athlete to have healthy heart: Exercising a little is enough
Show comments