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Yoga Tailored For All – Asanas for Office Goers

The science of Yoga offers asanas and techniques that can be practiced at different times during the day by people from different walks of life. Let us acquaint ourselves with a few such asanas and techniques that can be practiced in our daily routine

Do you experience stiffness in the shoulders and hamstrings after sitting for long hours at the desk? Does your neck pain after looking at the computer screen for an extended period of time? Sitting in the same position without moving for many hours results in strain on the lumbar spine and can lead to neck, shoulder and lower back pain. It is important to give the mind and body a break at regular intervals so that they get time to recuperate. Try out these simple yet effective Yogasana variations in order to relieve stress, relax tight muscles and clear your mind for a better performance at work.


What

Urdhva Mukha Svanasana Movement

Why this Name

The name is derived from the Sanskrit words ‘urdhva’ which means ‘up’, ‘mukha’ – ‘face’, ‘svan’ – ‘dog’ and ‘asana’ – ‘pose’. This asana is commonly known as the ‘Upward-facing dog pose’. Here, we will be performing a dynamic variation of this pose.

How to do it

  • Rest your hands shoulder width distance apart on the edge of your desk.
  • Step away from the desk, lowering your back such that your torso is parallel to the floor and hands stretched out. Do not bend your knees. You will be in a box position.
  • Exhale in this position.
  • As you inhale, raise your torso stretching your chest and gently lifting your chin upwards while sliding the shoulder blades closer.
  • Exhale and go back to the box position.
  • Repeat this movement around 10 times.
  • To release this pose, step ahead and bring your hands to your side.

Which Benefits

  • Opens up the shoulders and chest.
  • Increases blood circulation.
  • Stretches the hamstrings.
  • Calms and relaxes the mind.
  • Improves posture.

What

Parivrtta Trikonasana (Variation)

Why this Name

This famous asana known as the ‘revolved triangle pose’ derives its name from the Sanskrit words ‘parivrtta’ which means ‘revolved’, ‘trikona’ – ‘triangle’ and ‘asana’ – ‘pose’.

How to do it

  • Sit closer to the edge of a chair.
  • Inhale and raise both your arms up to bring them to shoulder level in front of you
  • Exhale and bend forward, placing your left hand between both feet and raise the right arm straight up.
  • Feel the deep twist and hold this position for 6 – 8 breaths.
  • Inhale, bringing back the arms to shoulder level.
  • Exhale and release the arms.
  • Repeat this pose on the other side.

Which Benefits

  • Aids digestion.
  • Stretches the spine.
  • Stimulates the spinal nerves.
  • Improves flexibility in the shoulders.
  • Relieves backaches, acidity and gastritis.
  • Reduces strain and stiffness in the neck.

What

Bitilasana and Marjaryasana Breathing

Why this Name

This name is derived from the Sanskrit words ‘bitil’ which means ‘cow’ and ‘asana’ which means ‘pose’. It is generally practiced along with ‘marjaryasana’ which means the cat-pose. This variation is commonly known as the ‘cat and cow breath’.

How to do it

  • Sit on a chair comfortably.
  • Place your hands on your knees.
  • Inhale and stretch your chest by rolling your shoulders backward while looking up.
  • Exhale and curve your back looking down.
  • Repeat this movement 5 times.

Which Benefits

  • Relieves stress.
  • Relaxes the mind.
  • Opens up chest and shoulders.
  • Helps with lower back ache.
  • Promotes mind and body coordination.
  • Sharpens focus.

A few rounds of these yogic techniques are good enough for a better performance at work. It does not ask for much time and definitely helps in the long run! Practice regularly, sincerely and happily in order to make your day stress-free.

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#SadguruWhispers Here is the season to work for your spiritual welfare. Do not be laid-back about it.