Be a 9-5 yogi

Farah’s yoga instructor Rahul Patel has great moves for the desk-bound

If you’re reading this article at work, chances are you have been glued to your desk for a few hours now. Work in the 21st century has come to mean spending at least 8 to 10 hours sitting in a chair. However, the past few years have seen a new trend emerge to help you get moving even as you stay put. Rahul Patel, a yoga instructor, has been taking classes at the office of Farah Khan World twice a week for over a year now. Farah firmly believes in investing in physical and mental wellness. To make fitness a way of life for everyone at FK World, she encourages everyone in her team to learn and practice yoga during work hours. Rahul says, “These days people have very little time to exercise or go to the gym. Yoga helps keep you fresh even in the middle of your hectic work day. It ensures that you have no aches or pains while you are sitting and working.” This is clearly an idea whose time had come. “Yoga at your desk is a creative way for young working people to find some time to exercise. I now visit three different offices to teach yoga.” The 23-year-old Rahul has been a yoga instructor for four years, but he’s been practicing this discipline for almost all his life. As a four-year-old kid, he picked up yoga in school and went on to become a six-time national-level champion in this field. “It’s a very basic science that anyone can implement, with the right guidance. I have students who are in the second grade, and I have students who are 82 years old. You can start at any stage in life and you will see the benefits.” So don’t give up on your fitness resolutions for 2020 just yet. It’s Rahul to the rescue with these five desk-friendly yoga asanas. These don’t require a yoga mat or too much space. These five postures will help you stay focused, calm, strong and flexible. All great skills at the workplace!

Padmasana

Lotus position or Padmasana is a cross-legged sitting pose, which calms the mind and helps to achieve a deep meditative state. If you practice this pose regularly, it will lead to an overall improvement in your health and life, helping you ‘blossom just like a lotus’. To perform this asana, sit on the floor or on a mat with your legs stretched out in front of you while keeping the spine erect. Bend your right knee slowly and place your foot on the left thigh. Make sure that the sole of your feet points upward and the heel is close to the abdomen. Now, repeat the same step with the other leg. With both legs crossed and feet placed on opposite thighs, place your hands on the knees with the palms facing up and your thumb touching your index finger. Keep your head straight and spine erect. Hold this posture for as long as you comfortably can while breathing deeply.

Ardha Chakrasana

Half-wheel pose or Ardha Chakrasana is a stretching posture, which strengthens your back muscles and helps with weight loss. To perform this asana, stand firmly on the ground with your feet together. Place your hands on your hips or lower back and breathe slowly. As you breathe, bend your upper body backwards, as far as possible. In the final position, hang your head back but do not strain the neck. Try to remain in this position for 30 to 60 seconds. To release the pose, come back slowly to a standing position with hands at your side.

Garudasana

Eagle pose or Garudasana is a standing balancing pose, which exercises the ability of the mind to concentrate on a single point and mimic the razor-sharp focus of an eagle. Rahul says this pose is a great way to relieve stress in the shoulders and hips – two of the most common stress points. To perform this asana, stand with heels slightly apart and firmly ground your right foot into the floor. Gently bend your right knee and cross the left leg over it. Tuck your left ankle behind the right calf and stretch your arms in front of you. While bending your elbows, drop the left arm under the right and intertwine your hands so that the palms touch each other and fingers point upwards. Stay in this asana for 30 seconds while breathing steadily. Release the posture and return to standing to repeat on the other side.

Paschimottanasana

Seated forward bend pose or Paschimottanasana is an effective way to stretch your entire body. To perform this asana, sit firmly on a yoga mat with your legs stretched out. Take a deep breath and raise your arms. Next, bend forward from your hip joint—not your waist—while exhaling. Stretch your arms out as far as you can. Inhale deeply again and slightly lift your head and elongate your spine. While exhaling, picture bringing your navel towards your knees. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation, ease a little further into the forward bend. In this way, your torso lengthens almost imperceptibly with each breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

Natrajasana

King of the dance/dancer pose or Natrajasana is a standing, balancing and back-bending pose, which stretches and tones the hips, lower back, and the abdominal and neck muscles. It also makes the spine supple and improves digestion. To perform this asana, stand with your feet together and your arms by your sides. Inhale and lift your left leg backwards in such a way the heel is placed towards the left buttock and your knees are bent. Your weight will be balanced on your right foot. Keep your torso upright. Grasp the left foot from the outside with your left hand. Make sure your lower back is not compressed. Begin to lift your left foot up and extend the left thigh behind you till it is parallel to the floor. Stretch your right arm forward to balance your posture. Try to hold this pose for 30 seconds while focusing straight ahead. Release, and repeat on the other side. If you feel that these postures are tough to manage at your workplace, we have some simpler tips to keep you on your toes. Here’s Rahul again: “Every two-three hours, move your body and stretch your muscles out. You can stretch your neck, your shoulders and your wrists even while sitting. Take a short walk around your office every few hours. Check your posture while you work on your computer. Do not slouch when you are seated. Even with these little steps, you can keep your body pain-free.” So what are you waiting for? Put away the screen and get moving! Here’s to a healthier you in 2020.