Desk gigs can sneakily sabotage our health. Neck pain, stiffness, mental fatigue and worse a prolonged backache. A recent study by the National Institute of Health reveals that sedentary work can reduce blood flow to the brain, leading to impaired concentration and lowered energy levels. Amid such packed schedules, we tend to forget the perks of a simple pranayama.

Not only does it alleviate stress but also boosts blood circulation. Yoga expert Chittrah Kanal, from coto (a women-only social app) shares that “Prioritising such crisp yoga breaks is the key to a balanced and healthier lifestyle. By incorporating short and targeted sessions, working professionals can integrate yoga into their daily lives to combat the perils of hectic work hours.”

On International Yoga Day, we dive into effective yoga asanas that can help us combat dipped energy and desk job fatigue. Experts share with us effective yoga routines; specific yoga poses to combat strain and resources for guided yoga sessions.

Quick and effective yoga routines to help alleviate stress and improve focus
In the midst of a busy workday, finding moments to reconnect with yourself is essential. Integrating quick and effective yoga routines can seamlessly enhance your wellbeing, alleviate stress and sharpen your focus, shares Dr Arun Pillai - Wellness Director, Dharana at Shillim.

Arun lays out 5 thoughtfully designed yogic asanas that offer a refined approach to energising your mind and body, allowing you to return to your tasks with renewed vigour:

Desk shoulder opener: Clasp your hands behind your back and lift slightly while opening your chest. This counteracts the hunched posture from prolonged sitting.

Seated forward bend (Paschimottanasana): While seated, stretch your arms forward and reach towards your toes. This pose helps relieve tension in the back and shoulders, promoting relaxation.
 
Neck stretches: Perform gentle neck rolls and stretches. Move your head slowly from side to side and then forward and backward. This can help reduce stiffness and improve blood flow to the brain, enhancing mental clarity.
 
Wrist and finger stretch: To counteract the strain from typing, stretch your wrists and fingers by interlacing your fingers and pushing your palms forward. This helps alleviate tension in your hands and forearms.

Deep breathing exercises (Pranayama): Taking 3-5 minutes for deep breathing exercises can quickly alleviate stress and improve focus. Techniques such as abdominal breathing or alternate nostril breathing (Nadi Shodhana) can be discreetly practised at your desk.