Practising yoga at work

Work, as the saying goes, is worship. We all need to work not just to survive and support our families, but also to carry out our larger responsibilities towards the society. However, the nature of work today has made it an enemy to our health. Most of us spend hours locked up in offices, scanning files or keeping glued to computer screens. This puts not only our eyes but also neck, shoulder and back muscles to unwarranted stress, leading to gradual stiffness in them. This, along with hundred other stresses and tensions at work, may lead to headaches, backaches, neck pain, shoulder pain, mental fatigue and irritability. If left unattended, these myriad problems may adversely affect your efficiency at work, thus forming a vicious circle that may well make your life a hell.

While we cannot wish away our work, nor can we change its nature, we can certainly incorporate some techniques of Yoga at work that would not only prevent these health problems but also make work a pleasure. And it is never too late to start. Even if you have already developed some of these problems, techniques of Yoga in office can well alleviate pain and relieve other symptoms by facilitating release of tension from mind as well as the body, while strengthening muscles and increasing their flexibility at the same time.

{Click here to read more…}

Shavasana: The Corpse Pose

Shava, in Sanskrit, means corpse or dead body. Thus, Shavasana is a pose that simulates a corpse. That is why it is also sometimes called Mrtasana, mrta in Sanskrit, means dead. It is often practiced at the end of a yoga session but can also be practiced at the end of each asana, or pose, to relax the body and prepare for the next asana. Some practitioners also practice it in the beginning of the session for better concentration and focus during the practice of various asanas. It can also be practiced as a standalone asana to relieve stress at any time of the day.

To practice Shavasana, follow these steps:

• Lie down on the back, spread arms and feet at an angle of approximately 45 degrees from the sides of the body. Slightly tilt the head backward to rest it comfortably. Make yourself comfortable. In winters, if you feel necessary, you can place a blanket over the body to keep yourself warm.
• Close the eyes and slowly deepen the breathing. Concentrate on the breathing and feel the whole body laying its weight on the floor and relax.

  {Click here to read more…}

Shrishasana: The Inverted Pose

Shirsha means the head, and Shirshasana is a pose in which the body stands inverted on the crown of the head, held straight with the support of the forearms. As a result of its immense benefits, it has earned the title of the king of all asanas, or yogic poses.

To practice this pose, follow these steps:

• Spread a comfortable mat or blanket on the floor. Fold double, if necessary, to provide extra cushion.
• Kneel down and interlock the fingers of both the hands; place the arms, joined at fingers, on the floor. Keep the elbows shoulder width apart, so that the arms look like the sides of an equilateral triangle.
• Place the head inside the hollow space created by the palms so that the crown of the head touches the floor while the back of the head touches the palms. Head should not be on the palms.
• Move a little towards the head, on the knees.

  {Click here to read more…}

Adhomukhashvanasana: The Dog Pose Facing Downward

Adhomukha means facing downward and Shvanasana means the dog pose; thus Adhomukhashvanasana is the dog pose facing downward.This is a yoga position to help to get a all round benefit to human body.

To do this pose, follow these steps:

• Kneel down and, bending the body from the waist, put palms on the floor. Arms should be under the shoulders, fingers stretched outward; knees should be under the hips and about seven inches apart; spine should be straight and relaxed.
• Exhaling forcibly, lift the knees from the floor and push the hips towards the ceiling. The body should resemble an inverted V now. Arms should be straight, elbows easy, and shoulders wide and relaxed. Heels, toes, palms and fingers should be firmly gripping the floor, both the hands and the legs should be hip-width apart. If the hamstrings feel rigid, the knees may be bent a little to fully stretch the spine.

  {Click here to read more…}

Pashchimottanasana: The Back and Waist Stretch Pose

Pashchim, meaning west, here refers to the back, and uttana means stretch. Thus, this is a pose that stretches the back and waist to extreme flexibility with accompanying benefits.

To do this pose, follow these steps:

• Sit straight on the floor keeping legs straight ahead, touching the floor.
• Lifting spine from the hinges of the hips, rather than the waist, lean forward without bending the knees.
• Try to bring the chest forward so that back and waist are stretched, and not to bring the head to the knees which would unduly stress the neck.

A similar pose is Uttanasana which is done in standing position. However, Pashchimottanasana is safer and more effective as it reduces the factor of gravity in the stretch with corresponding increase in flexibility. Further, in the sitting position the support of arms is also available to the upper body which, with their help, can be moved further or pulled in, as desired.

{Click here to read more…}