Yoga for Computer Professionals

                              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.