What is desktop yoga

1. What is desktop yoga? Desktop yoga refers to a set of yoga poses and stretches that can be done while seated at a desk, typically in an office setting. These exercises are designed to help alleviate common issues such as neck and back pain, tension headaches, and eye strain, caused by prolonged sitting and staring at a computer screen. The poses can be done with little to no equipment and usually only takes a few minutes to complete, making it easy to integrate into a busy work schedule. The goal of desktop yoga in Bangalore is to promote physical and mental well-being, increase energy levels, and reduce stress while working at a desk. Here are five office yoga exercises that you can do at your desk: 1.Seated spinal twist The seated spinal twist, also known as Ardha Matsyendrasana, is a yoga pose that can be done while sitting in a chair. This pose helps to stretch and strengthen the spine, shoulders, and neck, and can also help to improve digestion and reduce stress. To perform the seated spinal twist: •Begin by sitting on the edge of your chair with your feet flat on the ground. •Place your right hand on the back of the chair for support, and use your left hand to hold your right knee. •Slowly twist your torso to the right, looking over your right shoulder. •Hold the pose for 5-10 deep breaths, then release and repeat on the other side. It's important to keep your spine tall and your chest open during the twist, and to only twist as far as is comfortable for you. You can also use a towel or pillow to support your back if needed. 2.Shoulder Rolls

2. Shoulder rolls are a simple exercise that can be done while sitting in a chair to release tension in the shoulders and upper back. This exercise is easy to perform and can be done at any time during the day. To perform shoulder rolls: •Begin by sitting tall in your chair with your feet flat on the ground. •Slowly roll your shoulders forward, then up towards your ears, then backwards, and finally down. •Repeat this movement for 5-10 times. You can also perform this exercise in the opposite direction, starting with your shoulders rolled backwards, then up, forward and down. It's important to keep your head in a neutral position, rather than lifting it up or dropping it down, as you roll your shoulders. This will help to release tension in the upper back and neck. If you are experiencing pain or discomfort, stop the exercise and seek medical advice 3.Desk forward bend: The desk forward bend, also known as Paschimottanasana, is a seated yoga pose that can be done while sitting in a chair. This pose helps to stretch the hamstrings, lower back, and spine, and can also help to improve digestion and reduce stress. To perform the desk forward bend: •Begin by sitting up tall in your chair with your feet flat on the ground. •Inhale and lift your arms up, exhale and forward bend, reaching your arms towards your feet. •Hold the pose for 5-10 deep breaths. It's important to keep your spine as straight as possible while performing the forward bend and to avoid rounding the back. You can also use a towel or pillow to support your back if needed. If you are unable to reach your feet, simply go as far as you can without straining. It's important to remember to breathe deeply and slowly during the exercise, and to come out of the pose slowly and with control. If you are experiencing pain or discomfort, stop the exercise and seek medical advice. 4.Wrist and hand stretches:

3. Wrist and hand stretches are a simple exercise that can help to release tension in the wrists and hands, which can be caused by prolonged typing or mouse use. This exercise is easy to perform and can be done at any time during the day. To perform wrist and hand stretches: •Hold your right hand out in front of you, fingers pointing upward. •Use your left hand to gently pull down on your right hand, stretching the fingers and wrist. •Hold the stretch for 10-15 seconds, then release and repeat on the other hand. You can also try other hand and wrist stretches such as: •Making a fist and then opening your hand wide •Gently shaking your hands •Hold your arm straight out in front of you, with your palm facing down, and use your other hand to gently pull back on your fingers. It's important to move slowly and gently when stretching your hands and wrists and to stop if you feel any pain or discomfort. If you are experiencing pain or discomfort, stop the exercise and seek medical advice. 5.Chair cat-cow: The chair cat-cow, also known as Cat-Cow, is a gentle yoga exercise that can be done while sitting in a chair. This exercise helps to stretch and mobilize the spine, and can also help to improve posture and reduce stress. To perform the chair cat-cow: •Begin by sitting tall in your chair, with your feet flat on the ground. •Place your hands on the edge of your chair, with your fingers pointing towards the front. •Inhale and arch your back, looking up towards the ceiling and exhale while rounding your back and looking down. •Repeat this movement for 5-10 times. It's important to keep your shoulders relaxed and your head in a neutral position during the exercise. You can also add a small spinal rotation to the exercise.

4. This exercise can also be done while standing or lying on the floor. The cat-cow exercise is a good way to start your day or as a break during the day, It can help to release tension in the spine and improve mobility and flexibility. Remember to breathe deeply and slowly during the exercise, and to come out of the pose slowly and with control. If you are experiencing pain or discomfort, stop the exercise and seek medical advice. Samara yog is yoga school where you can learn offline and online yoga teacher training in Bangalore. For further information visit our website. Name: Samsarayog Call: +91 63601 98390 Email: info.samsarayog@gmail.com Address: No. 35/1, Ranka Nest Apartment, KKS Road, Okhalipuram, Bangalore - 560021 Head Office : Bangalore Branch Office : Mumbai website: https://www.samsarayog.com/