Eight Yogasanas for working community

Eight Yogasanas for working community

Following are the Yogasanas for those who are chained to their office desk for long hours and whose life circle around the laptop. They need to get proactive about their mental and physical state of being. These Yogasanas will help them combat mental and physical stress by increasing their concentration level and to relax muscle tensions.

--> Wrist stretches: Extend and stretch both wrist and fingers acutely, like hand-stand position and hold for 5 seconds. Make a tight fist with both hands and bend wrist down, keeping fist and hold it for 5 seconds. Perform this Asana, before starting your work, as a warm up exercise. Doing this asana will avoid wrist pain.

--> Neck Asana: Breathe in as you bend your head in the right direction and try and aim at the point the shoulder touches the ear. Then Exhale as you bring back to the normal position. Do it for five times. Dont forget to keep Your neck and spine long while doing this Asana. Repeat the asana on the left side.

--> Reversed Shoulder Rotation and Thoracic Wave: Breathe in as you move the shoulders in an upward and backward direction and exhale as you move them in a downward and frontward direction. Concentrate to the breathing cycle and keep neck and spine straight. Perform this asana for atleast 8 to 10 times on each side.

--> Cow Face Pose for upper back: Take both your hands and clasp your hands behind your back. If you are not able to clasp, never try too hard, stretch your fingers comfortably towards one another and then release with an exhalation. Then shake your arms for about 30 seconds and repeat.

--> Cat Asana for the lower back: While breathing out, bend your back in the backward direction, creating a sharp curve in your spine. Then bend in a forward direction with the point between the shoulder blades and breathe in. Repeat this asana for 5 breathing cycles. Relief for the body of long hours at the desk.

--> Konasana for toned arms: Stand straight with legs wide apart and then bend forward from your waist. Try to touch the ground with the finger tips and if possible try to place both hands on the ground while standing. Now the upper body should look like a straight line. Then look ahead by about 3 inches. Perform this asana for 10 to 30 seconds and breathe normally while performing this asana.

--> Bhastrika for your abdomen: Sit in a comfortable position with your back straight and then close your eyes and start exhaling and inhaling through nose, focusing on the abdominal muscles. The moment you relase your abdominal muscles, you can realize that you diaphragm contracts before you start to inhale. Hear the breath sound and perform this asanas five times at a stretch. Give it a pause. Breathe normally and then start this asana again. Complete one to two rounds on a regular basis and then you can increase the number of your breathes by 5, each week.

--> Leg Extension Asana: Sit in a comfortable position with one leg bent and placed on a chair or desk in front of you and then place both your hands on your feet. While doing this asana, keep your spine straight, breathe in and extend your leg outward while holding it with your hands. Stay in this position for 3 to 5 breaths. Breathe out as you come back to the normal position, while moving your hands and placing them on your waist. Stay in this position for 3 to 5 breaths. Relax. Perform 5 to 10 rounds like this.