Work from home means longer working hours, with more emails and even more work meetings. Attending those long back to back video calls can be boring, hectic, and it definitely makes your body stiff and sore due to long sitting hours at the work desk. It also affects your focus and productivity. Obviously, how can one properly concentrate while in pain? However, a little movement and stretching in between busy work meetings can save you from unwanted mind and body stress.
On International Self-Care Day, let’s decide to prioritise a healthy lifestyle amid busy schedules.
Try these simple yoga asanas that you can do while sitting on your chair or while standing in between breaks:
1. GARUDASANA
This asana can be done while sitting on a chair or while standing. It is a great shoulder and upper back opener. It also works towards removing stiffness from the lower body as well. Remember to repeat this asana on both sides.
STEPS
· Sit up tall on the chair with your spine erect and feet flat on the floor
· Bring both your hands together, elbows touching each other. Take the right arm around the left and bring it around so both palms are facing each other
· Lift your right leg and place it over your left thigh, tucking your right toes around the left calf
· Gaze straight and breathe normally. Remove the bind to come out of the pose
· Repeat on the other side
2. SITTING SIDE BENDS
Sitting at the desk for a long time can make the upper body very stiff. Hence, it is important to engage in some simple movements like side bends.
This pose can also be performed while sitting on a chair or hile standing.
STEPS
· Sit comfortably on a chair with your back straight and feet flat on the ground
· Inhale, raise both your arms up in the air and palms facing each other
· As you exhale, take your right arm over your head, stretching it over to the left
· Simultaneously, bring your left arm down to the right side
· Breathe normally, feeling the stretch in your right-hand side of the body
· Hold this pose for 30 seconds
· Repeat on the other side
3. TADASANA
This is one of the most simple and effective poses. It is beneficial for overall health. It helps with aligning body posture, relieves back pain, increases focus, and balance.
STEPS
· Stand straight on the floor and keep a small gap between your feet
· Inhale and raise both your arms
· Interlock your fingers and stretch your arms upwards
· Now come on your toes, raising your heels
· Feel the stretch in the sides of your body and be in this pose for a few seconds
· Release your arms and come down on your heels
4. SHOULDER OPENER
This is an excellent stretch for the shoulders as well as the upper back. This stretch not only helps with stiff shoulders but also calms the mind as you fold forward.
STEPS
· Sit comfortably on the chair with your feet flat on the floor
· Take your arms behind your back, interlacing your fingers
· Bend your torso forward, bringing your hands over your head, straightening it as much as possible
· You can place your head on your lap if that’s comfortable or else, just gaze towards the floor
· Be gentle and know your limit
Remember to do deep breathing during these asanas. It will help you relax and destress. Take out at least a few minutes every day to rejuvenate and recharge yourself.
The writer is a Yoga Instructor at SARVA.