Today, on the occasion of International Yoga Day 2018, Omved connects you with some important Yogasanas for the office-goers, especially those with a desk job.
In modern times, a desk job isn’t the most envious one. The latest research suggests that sitting hours together at your work desk can turn out to be even worse than smoking. Long hours spent at your desk can take a toll on your health, as it can wreak havoc on your lower back, hips, and shoulders.
There’s absolutely no doubt that our gadget-centric and non-active lifestyle, surrounded by computers and laptops makes it difficult to keep our wrists, necks, and backs in shape. The reason why many among us today face issues such as backaches, spondylosis, carpal tunnel syndrome etc.
First things first, if you continuously find yourself staring at the computer screen, relax. Become conscious of your surroundings, close your eyes and take a deep breath.
The most important thing to do is, every half an hour, take your eyes off the computer screen and gaze into the far distance. You should make sure not to slouch on your chair. Try to become aware of your posture while sitting erect at all times. Do take a break in between to stand up, stretch out and don’t forget to oxygenate yourself in a purified environ by taking in deep breaths.
Always see that your workstation is set up correctly. Get yourself a good chair with proper backrest, arm rests and support. Your computer screen should always be at eye level or below it, never above the eyes or else it will make them go dry. You can also resort to natural, purely Ayurvedic methods to take care of your eyes by relaxing and de-stressing them regularly.
‘Deskasanas’ or modified yoga asanas to keep you fighting fit at work
Here’s a list of Deskasanas or basic yoga asanas for the busy office executive to practice. While these asanas will help you stay fit and healthy, you can check out these effective ways to de-stress with aromatherapy.
These exercises can be done at regular intervals of 2 to 5 minutes even in the office to keep your wrists in prime shape and prevent stress-related injuries. During each exercise, you need to become aware of your body and breathe consciously.
Full-body stretch, also known as Tad Asana or Tree Pose
Exhale to fully empty your lungs. While inhaling back take both the arms up above the head from the sides and join the palms at the top. Then lift the heels, stand on your toes and pull the hands and whole body upward.
Breathe normally during the process. In this asana, all the muscles are stretched in one direction and then later relaxed. This process exercises all the muscles by stretching them upwards and later relaxing.
Exercises to keep hands, shoulders, and joints healthy
Sit erect on a chair with spine perpendicular to the ground. Stretch both your hands forward in front of you and make strong fists and then relax them by opening. Repeat this round for 10 times at least. Then you can make a strong fist and rotate them clockwise and anti-clockwise 10 times each.
These actions will be a good exercise for your wrists and regular practice can keep carpal tunnel syndrome at bay. You should shake your wrists, arms and rotate your shoulders to loosen them regularly.
Pawanmuktasana or Abdominal Massage
You should sit straight on a chair with spine erect. Then bend your right leg and raise it. Interlock your fingers to hold your knee. While exhaling pull your knee up to the chest. Stay in that position for 20 seconds before releasing as you inhale.
Repeat the same with the left knee. The benefits of this asana include an improved digestion process, a massage of the internal organs and toning of the muscles of the arms and back.
Ardhamatsyasana or the torso twist
Doing the Ardhamatsyasana sitting on a chair has its own benefits. Begin with the feet planted firmly in the ground and the thigh bones pressing into your chair. Begin to inhale while taking your right leg up and cross it to the left side. Then place your right hand straight on the armrest.
Hold your right knee with left hand and press on the abdomen while exhaling. Then start inhaling while taking it up and exhale to bring it down. Repeat the same with the other leg. Always remember to breathe comfortably during the process.
Kapalbhaati or the luminous forehead pose
To begin with sit in a comfortable pose with the spine erect. Take 2 to 3 deep breaths at first. Inhale slowly and deeply to fill up your lungs. Then exhale sharply and forcefully through the nostrils, drawing the belly with each exhalation and producing a puffing sound. Thus when your lungs are fully empty, the inhalation will occur by itself, or passively.
Continue this cycle at a quick pace, one following the other immediately. It is advisable to learn this practice from a yoga teacher. You can safely practice this process from 2.5 minutes to 10 minutes.
Some benefits of Kapalbhaati include an increase in the blood circulation in the brain and removal of blood clots, thereby improving the memory power. It also helps in expelling toxins out of the body.
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While some yogasanas can help you release tension and stress during the workday, you would also do good to try some completely natural therapies to alleviate neck and shoulder pain.
What a better occasion than the International Yoga Day 2018, to add these asanas to your daily routine. They can do wonders by decreasing stress and improving your efficiency at work besides helping you also evolve into a true Karma Yogi.
*Note: While some of these Deskasanas or modified yoga asanas are simple, easy to practice and can be performed anywhere, the authentic asanas must be done under the supervision of a certified yoga instructor. If you’re facing any specific health issues, its best to consult your doctor before you begin.