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7 Yoga Asanas that will Help Boost Your Productivity

Yoga asanas or yoga for the body is an ancient form of exercise, almost 5,000 years old, and its roots can be traced back to Northern India. Yoga is immensely popular because of its numerous health benefits and is practiced by people worldwide. In the modern era of digitization, lifestyle, and a hectic office schedule, people mostly find it difficult to squeeze in time for exercise, which lowers their overall well-being. Years of a sedentary lifestyle and a hectic work schedule can take a toll on your body and mind.

However, taking time out - a few minutes to do some simple yoga asanas with a few basic yoga stretches sitting in an office chair - can improve your quality of life. Yoga is the perfect way to reduce stress, enhance concentration & increase productivity. Moreover, yoga asanas are both affordable and practical as they do not require special equipment or take up too much time. Long periods of computer/laptop use can increase your chance of developing muscle and joint pain, injuries of the shoulder, arm, wrist, or hand, and eyestrain. Muscle and joint problems can also be due to a poor workstation (desk) design, bad posture, and sitting for long periods. Sitting for long hours can also reduce blood circulation sometimes leading to stiffness and pain.

Incorporating some low-impact form of exercise into your routine can provide many health benefits. You can not only include a yoga routine before or after work, but you could also incorporate some stretches during the rest of your day. Stretch breaks are beneficial for people who sit in front of a computer/laptop for long hours.

Here are 7 simple yoga asanas to improve your well-being and productivity

1. Neck Rolls

Step-1: First, take off your shoes (if you are wearing high heels) before starting these stretches.

Step-2: Now, close your eyes.

Step-3: Bring your chin drop down to your chest.

Step-4: Start to move your neck in a circular motion slowly, bring the right ear to the right shoulder, the head back, & the left ear to the left shoulder.

Step-5: Keep your shoulders relaxed, and don't hurry.

Step-6: Continue doing these rolls three to five times and then switch directions and repeat.

2. Cat-Cow Stretch

Step-1: Put both feet flat in a resting position on the floor.

Step-2: Put your hands on your knees.

Step-3: Inhale and arch the back and look up towards the ceiling.

Step-4: Exhale now, round the spine, and let your head drop forward.

Step-5: Repeat the same for three to five breaths.

3. Seated Forward Bend

Step-1: First, push your chair back away from your desk.

Step-2: Now, put both feet flat on the floor.

Step-3: Then, interlock your fingers behind your back.

Step-4: As much as possible, straighten your arms, drawing your interlocked fingers down.

Step-5: Fold at the waist by bringing your interlocked hands over your back.

Step-6: Finally, rest your chest on your thighs and release your neck.

4. Seated Eagle

Step-1: Cross your right leg on top of the left leg and if possible, move your right foot around the left calf.

Step-2: Extend your arms out to either side, parallel to the floor.

Step-3: Bring the arms forward, crossing your left arm over the right one and bringing the palms to touch.

Step-4: Lift your elbows and at the same time keep the shoulders sliding down your back.

Step-5: Now, repeat with the left arm over the right.

5. Seated Spinal Twist

Step-1: Turn such that you are sitting sideways in your chair.

Step-2: Now, bring down both feet flat on the floor.

Step-3: Then, twist towards the back of the chair, holding the chair's back with both hands.

Step-4: Turn yourself 180 degrees in such a way that you are facing the chair's opposite side to repeat the twist on the other side.

6. Wrist Stretch

Step-1: To begin, Stand up.

Step-2: Move your hands in a way so that the inner side of your wrists faces the computer and your fingers face the edge of the desk.

Step-3: Now move away from your desk. Straighten your arms & flatten your palms.

Step-4: Stop if experiencing pain.

7. Standing Pigeon

Step-1: To begin, stand up.

Step-2: Bring your right shin onto your desk, making a parallel to the rim of the desk.

Step-3: Take a forward bend over your right leg, hinging at your hips.

Step-4: Repeat on the other leg.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on March 30, 2022