By Shraddha Iyer New Delhi, Nov 28, (IANSlife).With our hectic lives, we don’t notice how fast a day goes by and how much our health suffers.
What can you do to incorporate yoga into your busy schedule?
Here are some easy and effective yogic techniques for those who work too much.It takes only 15 minutes and you don’t even need to leave your home.
These asanas are easy to do from your chair or during breaks between work.
Sukha Purvaka Pranayama
This pranayama, which is effortless breathing, focuses on deep breathing.
It places a strong emphasis both on internal and external breath retention.
Steps:
Simply inhale for 4 to 6 counts, filling your lungs. – Keep your breath going, ideally for the same number of times, but it is possible to hold the breath for as long as you like. – Inhale for 4 to 6-counts, holding your breath for the same amount of time as possible. This completes the round. Start with 10 rounds, and increase the repetitions with practice.
Benefits:
Pranayama is great for increasing lung capacity and improving physical and mental health.Focus at work is a benefit for all workaholics.
Chair Garudasana
The Eagle Stance, also known by Chair Garudasana is a balance pose.As you sit in your office chair, you will feel a stretch in the shoulders, upper back, thighs, and hips.This stretch will relax your body, and it is a great way for you to unwind after a long work day.
Steps:
– Sit on the chair’s edge with your feet flat on the ground. – Take a deep breath and bend your elbows to open your arms. – Inhale and bring your right knee to the left. – Place the right toe behind the calf muscles.Simultaneously, place the left elbow under your right and single- or double-rap the palms. – Take 3 to 5 deep, calming breaths while you hold this pose. – You can do it again on the opposite side.
Benefits:
This pose is great for stretching the posterior chain and triceps. It is a great way to increase focus and reduce anxiety.
Chair Pawanmuktasana
Sanskrit words Pawan, Mukta, and asana mean posture.Therefore, Chair Pawanmuktasana, also known as Gas Releasing Pose, is derived from them.This position is good for your digestive system and relieves us from the discomfort we experience after our lunch break.
Steps:
– Sit on the chair’s edge with your spine extended and your feet flat on the ground. Breathe in, bend your right knee and hug your right shin.This will reduce the distance between your abdomen and your thigh. – Keep this position for 3 to 5 minutes.With each exhalation, lengthen your spine and press the thigh towards your abdomen. – Do the same with the other leg.This can be practiced 3 to 5 times, and you can increase the repetitions by practicing.
Benefits
This asana improves digestion and helps to eliminate excess air from the digestive system. It can also help strengthen your core muscles and aid in weight loss.
Chair Vakrasana
Half Twisted Pose, also known as Chair Vakrasana or Half Twisted Pose, a practice most people have been doing unconsciously for its benefits.As you twist on both the sides, your back discomfort is relieved.Side fat is also reduced.This is a great asana to do if you work long hours.
Steps:
– Sit on the chair’s edge with your feet flat on the ground, knees and ankles in line. Breathe in and raise your hands.As you exhale, turn to the right, putting your right hand on top of the chair’s head and your left hand on the outside side of the right thigh. – Press the right shoulder back with your hands to bring the shoulders together. – Take 3 to 5 deep breaths, and then extend your spine and twist deeper with each exhalation. – Do the same on both sides.This asana can be repeated 3 to 5 times, and you can increase the repetitions with practice.
Benefits:
This pose is like a boon for your spine.It helps keep your spinal column healthy. This helps to improve digestion and keep the internal organs healthy.
Paschimottanasana Chair
Chair Paschimottanasana, or Seated Forward Bending Pose (or Chair Paschimottanasana) is a stretch that targets the back and hamstrings and also stretches your entire body.This position will make your body and mind feel relaxed.
Your body’s blood circulation will relax you and give you the energy to get back to work with a clear mind.Because it focuses on your core, you won’t need to worry about excess belly fat.
Steps:
– Sit at the edge of your chair and straighten your legs.Keep your heels on the ground. – Inhale to raise your arms, then exhale to hinge from the hip.Keep your back straight while folding forward as much as you can.You can also fold forward with bent knees if this seems too difficult. – Take 3 to 5 deep breaths, and then try to open the folds with each exhalation. – Continue this three times, and with practice, increase the reps.
Benefits:
This pose is good for stretching the back muscles and improving the function of your digestive system. It’s a great way to relieve anxiety and to get you to a calm state of mind.
Alternatively, you can utilise our SARVA app.Our app has many soundtracks for relaxation and guided mediation that can be accessed from anywhere, anytime.To keep your health on the go, you now have access to many yogic practices.
These are simple to do, and can be done at any time.Do not let your busy schedule stop you from being healthy.
Instead, use these tips and start taking the first step.
(Shraddha Iyer, SARVA Instructor)
(IANSlife can also be reached at [email protected]
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