Yoga at work: Keep up your health in office

You would be lying if you said you had no excruciating back or shoulder pain at the end of a busy day at work. The chaotic and hectic daily routine has forced everyone to lead an unhealthy lifestyle, devoid of physical activity and nutritious food.

Chronic body, shoulder and back pain are usually ignored with a shrug and the phrase “it is temporary & normal”. However, it is neither temporary nor normal.

Dr. Rewat Kaninde, a general practitioner at JJ Hospital in Mumbai, listed the following medical problems that a desk job and sedentary lifestyle cause.

Back pain

Most of the time, our posture is not correct at work. Sitting upright for eight to ten hours in the wrong posture with no breaks or small breaks can cause back pain and swelling in the buttocks area.

Vitamin D deficiency

Sunlight is the main source of vitamin D. Working in rooms or offices without direct or indirect sunlight can lead to a vitamin D deficiency in our bodies. This can lead to back and joint pain.

Irritation in the eyes

The increased screen time has not only boosted the eyewear industry, it has also caused serious eye problems. A longer screen time leads to stress, which in turn leads to greater fatigue of the eye muscles. Poor eyesight has also become a common problem due to the heavy reliance on online communication tools during the pandemic lockdown.

Cardiovascular diseases

Because of a sedentary lifestyle, the doctor said, we are more prone to cardiovascular disease at a young age. Elevated fat and cholesterol levels lead to cardiovascular problems.

We may not be able to control the pandemic, but we can certainly safely maintain our bodies adequately by leading healthier lifestyles in and out of the workplace. This is where yoga poses for your workplace come into play.

The best part? No fancy equipment is required. The only thing you need to do is take a break from work and practice these yoga poses regularly.

Swami Amit Dev, Pradhan Yogacharya of the Shri Ayog Abhyas Ashram Trust in Delhi’s Tilak Nagar, explained the following yoga poses.

For back pain:

  1. Shushk Neoli

Photo credit: Swami Amit Dev, Pradhan Yogacharya

When you are sitting in your chair, put both hands on your shoulders and turn around.

2. Nadi Taan (to stretch the upper body)

Photo credit: Swami Amit Dev, Pradhan Yogacharya

Clasp your hands, turn them over, and slowly raise them as you inhale. The upper spine (from the tailbone to the head) is stretched in this pose.

3. Parvatasana

Photo credit: Swami Amit Dev, Pradhan Yogacharya

Inhale and raise your hands towards the sky, just sitting. This pose massages the body and stretches well, especially the upper spine which includes the neck area (C1 to C5).

4th Shanmukhi mudra

Photo credit: Swami Amit Dev, Pradhan Yogacharya

Put your thumbs on your ears. Put your first finger on your eyes, the second finger on your nose, the third finger under, and the fourth finger under your lips.

Now focus between the midpoint of the eyebrows. After a few times, keep your hands on your knees and make sure your mind is focused on the same thing you were thinking about before. This pose helps with positivity.

5. Katibath

Photo credit: Swami Amit Dev, Pradhan Yogacharya

Sit in a chair. Hold the back of the chair with your left hand and the back of the chair with your right hand. Turn sideways as you move your body and knees in opposite directions. Repeat in the other direction.

This pose massages your lower spine (S4 to S7).

Use pillows whenever possible. Keep the pillows behind your back for 10 days and place these pillows under your hips for the next 10 days. This will help eliminate herniated disc problems.

Vision yoga

Suksham Tratak

Photo credit: Swami Amit Dev, Pradhan Yogacharya

Take a green leaf. Hold the tip of this sheet. Move the tip of the leaf and your eyes from left to right at the same time. Don’t move your neck, just your eyes. Maintain your level of concentration.

If you can’t find a green leaf, look at your thumb. This will help relax your eyes. However, Green Leaf Yoga is more effective.

For cardiovascular diseases

  1. Balmachalan

Photo credit: Swami Amit Dev, Pradhan Yogacharya

Sit in your chair with a space between your legs and your table.

Move your legs in a circular motion like we do when cycling.

These yoga poses are simple, quick to perform, and necessary to relax our bodies.