High-performing yoga asanas for work

General

Article by Teena Hooda

January 22nd, 2021

A group of female practitioners doing a stretch.

Ironically the supposedly ‘unorganized’ Indian fitness industry amounts to approximately 900 million US Dollars currently and is estimated to reach a whopping 1,300 million US Dollars by 2022. It is also ironic that the audience aged between 31 years – 60 years that contributes the most to the growth of this industry is also the least health-conscious audience compared to young adults and senior citizens.

The most common excuse by this not so fitness conscious age group is their erratic working hours. While three deep breaths temporarily relieve your stress before an important meeting, the following yoga poses can be done out of your cubicle or chairs or desks to make your workstation a stress-free zone:

1. Ardha Chandrasana (The Seated Crescent Moon Pose)

Ardha Chandrasana

Step One: Lift your arms overhead and stretch your fingers.

Step Two: Slowly lean to the right and take 2 to 3 deep breaths.

Step Three: Now lean on your left side for another 2 to 3 deep breaths.

The Crescent moon asana helps combat neck and shoulder discomfort and helps improve posture for a healthier spine.

2. The Wrist Stretch:

Wrist Stretch

Step One: Stretch your left arm out, with the help of your right hand stretch the fingertips in an upward direction towards the top of your arm.

Step Two: Now bend the wrist in the downward direction towards the wrist. Repeat with your other hand.

Step Three: Place both your arms in the front and loosen your wrists with a rapid side to side and up-down movement.

This asana helps in strengthening the wrists and relieving the tension in your forearms.

3. Khumbakasana (The Desk Plank)

Desk plank

Step One: Place your hands on the edge of your desk, the distance between your hands can be as much as your shoulder width or slightly wider.

Step Two: Step your feet back creating an appropriate angle until your shoulders, knees, and feet are in a straight line. Hold the stretch for a minimum of 5 deep breaths.

The desk plank benefits the spine and gives a good hamstring stretch.

4. Ardh titli asana (The Seated Hip Stretch)

Ardh titli asana

Step One: Place your left ankle on top of your right knee.

Step Two: Breathe in and slowly push your left knee down leading to a stretch and opening of the hips. Hold for five deep breaths and repeat with the other leg.

This hip-opening stretch helps in releasing hip tension and improves hip flexibility.

5. Adho mukha svanasana (Dog Pose with desk)

Adho mukha svanasana

Step One: Face your desk and stand approximately two feet away from it

Step Two: Steadily stretch your arms above your head and then forward towards the desk. Slowly bend down placing your head between your arms and your palms placed flat on the desk.

Step Three: Hold for 8 – 10 deep breaths and then return to a standing position. Repeat 3 – 5 times.

This desk yoga pose helps build flexibility and improves posture along with shoulder alignment.

These asanas are quick fixes in relieving stress and make you feel relaxed instantly.