Stress-Free Yoga For Office-Goers

With the invention of machines and automations in almost every field, the amount of physical work for man has greatly reduced; and this comes with its own disadvantages. Increasing number of desk jobs mean that your body becomes more dormant giving way to new lifestyle-related diseases. It is now a challenge to keep up basic fitness a part of everyday routine, a routine that tires out your mind.

Yoga is a tool to weed out so many of modern day’s health problems and to keep yourself happy from within. We have a compilation of 7 yoga asanas with tips on use of yoga accessories. These poses have names and first impressions aimed at beating your office blues. Here you go!

Stress-Free Yoga For Office-Goers

1.Sukhasana (Easy Pose):

Does the name make you feel easy? It IS easy for people who are used to sitting on the floor cross-legged and those who use a good quality yoga mat. For the rest, it’s just a matter of time. How to: Sit cross-legged and with your spine comfortably erect. Sharpen your shoulder blades and place your palm facing upwards on your thighs. Close your eyes and breathe. Key Benefits:
  • Relieves stress and improves concentration.
  • Stretches your spine, knees and thighs.

2. Ananda Balasana (Happy Baby Pose):

The name of the asana and just a look at how it is done, is sure to make you happy, even before trying! Go for a soft cotton legging, one-piece dance leotard or a loose yoga pant that will help you blend and fold with the Balasana.

How to:

Lie down on your back. Raise both your legs up in a perpendicular angle. Hold the outer soles of your feet with your hands and pull them towards the ground. Your knees will come down on the either sides of your torso. Release your foot to go back to the original position. Rest your hands on your sides and bring down your feet. Repeat 4-5 times.

Key Benefits:

  • Calms your mind, relieves stress.
  • Gives flexibility to groins and strengthens your lower spine.

3. Paripurna Navasana (Boat Pose):

Balancing on your tailbone; ready to look like a boat? If you are not able to keep yourself together, take the help of yoga belt to keep your legs and hands in position.

How to: Sit erect with your legs stretched out in front of you. Slowly lean back without bending your spine. Bend your knees and steadily raise your legs up; your body forms a boat or a V-shape. Stretch out your arms in front of you parallel to each other and the floor. Breathe steadily and relax your stomach.

Key Benefits:

  • Helps with digestion; clears intestines.
  • Stimulates and strengthens abdomen, kidneys, spleen, lower back and spine.
  • Helps in coping with stress.
  • Balances thyroid.

Stress-Free Yoga For Office-Goers

4. Uttanasana (Standing Forward Bend):

You can bend, but, can you touch the ground with your palms? Ah, without bending your knees! If you are not able to touch the ground, try placing them on a yoga block that has motivational quotes written on it.

How to:

Stand with your foot together with minimum gap between your heels. Place your hands on your hips. Bend forward from your hips and keep lengthening your torso until you reach the position. Now, touch the ground with your palms, placing them either in front of your toes or beside them. Firmly press your palms and feet to the ground.

Key Benefits:

  • Keeps you stress-free, brings mood up instantaneously.
  • Relieves you of stress, fatigue, insomnia.
  • Helps reduce abdominal fat, helps with kidney ailments, headaches.
  • Has innumerable uses while combined with other follow up asanas. Gives relief from sinus, blood pressure, breathing ailments, infertility and menstrual problems.

5. Marjaryasana (Cat Pose):

Imitating animals, sounds fun. Isn’t it? Meow. It is important that you choose good yoga props for asanas that expect you to stretch. A grippy bamboo yoga towel mat or grippy yoga gloves will ensure that your position does not slip under your sweaty hands.

How to:

Become four legged, bend on your knees equally apart and rest your hands with your palms, face looking forward. Inhale while you tilt your face slowly upwards. Bring up your spine forming an inverted-U without moving your knees. You will look like a shrieking cat!

Key benefits:

  • Strengthens hipbone, shoulders, and arms.
  • Revitalises the uterus

Stress-Free Yoga For Office-Goers

6. Simhasana (Lion Pose):

Yet another one from the cat family! The more sillier you look, more stress-free you are! Be a silly lion.

How to:

Kneel down and sit on the back of your legs. The sole of your left foot has to be overlapped by right ankle. Sit firmly and place your hands on your lap. Spread out your fingers up and wide so that they look like open claws. Roll out your tongue long enough to touch your chin and stare ferociously with your eyes. Inhale through your nostrils and exhale through your open mouth while making a sound. A mild roar. Repeat the same by changing feet position by placing your right foot’s sole beneath left ankle.

Key Benefits:

  • Stress reliever, facilitates anti-ageing.
  • Brings balance to mind and body.

7. Nadi Shuddhi:

The Ultimate Cleanse!

How to:

Sit in a cross-legged posture with your spine comfortably erect. Place your left hand on your lap, palm facing upwards. Close your eyes and bring right hand to your nose. You will use only your right hand throughout the exercise to maintain a breathing balance. Use your thumb and ring finger to open and close the nostrils; the index finger and middle finger are kept folded. Slowly breathe in through your left nostril while closing your right nostril with the thumb finger. Exhale slowly through the same nostril. Now, close your left nostril with your ring finger and breathe in through your right nostril. Exhale through the same nostril. Keep your eyes closed all through the asana and do not make any noise while breathing. Do it as slowly as possible. Repeat for a minimum of 4 minutes.

Key Benefits:

  • Cleanses the nervous system.
  • Brings balance to mind and body, stabilises emotions.

We also recommend that you try other animals’ poses – cow, fish, peacock, puppy! Are you smiling?