Yoga for Computer
Professionals
Computer
professionals are sitting for a long time in front of computer for their work.
Slowly it will cause discomfort to their eyes, neck, shoulders, elbows, palms,
pelvic region and spinal cord. Care should be taken well in advance to avoid
the stress caused by the profession. This yoga package is very helpful for the
professional who sit for a long time to work and for others having sedentary
lifestyle.After
a tiresome day one is not able to have any physical activity and it starts deteriorating
their health causing serious ailments in long run. Yoga and meditation make
your body healthier and mind happier in a few minutes of time. This practice
incorporates invigorating breathing, strong stretches and physical exercises
for neck, face, hands and eyes. By
practicing in a systematic and disciplined way it will results in boosting up
immune system, aerates the cells in your body and clears the mind which enables
to be happy and healthy to perform well. Yoga and meditation improve mind-body
health allowing one to experience happiness in life. Daily practice of yoga
helps to control the computer with their minds faster. It regulates cortisol,
the stress hormone, and enhances the production of dopamine, the happy
hormone. Combining mind and body
practices in yoga help to manage psychological and physical difficulties
associated with the profession. Regular practice of exercise is very important
to keep away the risk of the profession.
Set aside 30 minutes for yourself. That is-
me time- the time allotted by you only for you. Once you take care of yourself,
then you can explore your calibre in your profession happily. This time can be
divided into three equal parts of ten minutes each without interpreting your
work. These yoga tips you can do while at work in your chair. So why to wait?
Let us start.
Breathing
Sit comfortably with your back straight, feet
flat on the floor on a floor mat. Remove specs and watch. Feel relaxed.
Visualize that you are going to inhale pure air and fill each and every cells
with pure air and exhaling impure air. Slowly start breathing with your nose.
Inhale slowly and deeply. While inhaling imagine you are filling pure air in
your body, while exhaling through your nose imagine you are throwing away the
impurities within including the pain, rigidity or irritation in any part of the
body. After each breath visualize that you are getting better. Repeat the
breathing for seven times. After breathing feel the comfort within. Take a firm
decision to continue breathing for better results.
Benefits:
Breathing becomes smooth. Lungs are strengthened.
Hand
Exercises
Put your
chair a little backward and Stretch your hands on to your front on shoulder
level. Concentrating on your wrist, bend your palm downwards and upwards.
Repeat for seven times.
In the same
position close your fingers and rotate on both your wrists. Repeat for 5 or 7
times. In the same position open and close your fingers several times.
Benefits:
Hands are stretched at shoulders and elbows. Wrists and fingers are activated.
Shoulder
Exercises
Place all
your fingers in the corresponding shoulders. Rotate on your shoulders five
times.
In the same
position bring your hands in front of your chest and back. Do it five times.
Benefits: Shoulders
and elbows are strengthened.
Neck
Exercises
Sit straight
with feet flat on the floor and hands comfortably on your lap.
Turn your
head to the right as far as comfortably you can move. Hold for 30 seconds.
Return to the centre and repeat to the left. Tilt your head up and look on the
ceiling. Hold for 30 seconds. Bring back to the centre and look on your lap.
Hold for 30 seconds. Do these five times.
Tilt your
head forward and allow your chin touch your chest. Hold for 30 seconds. Return
to the centre and bend your head to the back. Hold for 30 seconds and return to
the centre. Repeat for 5 times.
Bring your
head to the right shoulder as far as comfortable you can. Hold for 30 seconds.
Bring back to the centre and repeat on the left shoulder. Do it five times.
Then rotate your head slowly concentrating on your neck, clockwise,
anticlockwise and again clockwise three times each.
Benefits:
Neck is strengthened. The tensed muscles are relaxed and strengthened. Increase
blood circulation. Heighten mental awareness.
Eye
Exercises
Sit in the
same position. Blink your eyes ten times on a wall five feet away or at the
roof. Then close your eyes for 10 seconds. This exercise is worth to repeat 5
to 10 times with equal intervals of half an hour.
Rub your
palms and cup them on the corresponding eyes to feel the warmth on your eyes
and over the eyelids.
At home, cover
your eyes with wet cotton patch and allow the chillness enter your eyes.
Benefits:
Relieves stress from your eyes and eye muscles.
Body Twist
Sit in the
same position with hands on your lap. Twist your body to the right as far as
comfortably you can. Hold for 30 seconds, return to the centre and then repeat
on to the left side. Do it for five times.
Benefits:
Your back muscles are relaxed and strengthened.
Desk Yoga
Sitting
Tadasana
Sit erect
with back straight. While inhaling bring your hands straight up through the
corresponding sides, intertwining your fingers and tilting palms up over the
crown of your head. Hold for 30 seconds. While exhaling bring back your hands
on your lap. Do it for 5 times.
Sitting Padahasthasana
Sit in the
same position. While inhaling raise both your hands up. Hold for 30 seconds.
While exhaling bend forward and touch your feet with the corresponding palms.
Repeat for five times.
Benefits:
Whole body get stretched and relaxed. Back and trunk get strengthened.
