New Delhi: Due to the response to Covid-19, working from home is a new reality for many workers working from home has a whole bunch of benefits, it also has a few drawbacks. Neck and back pain tops the list of disadvantages of home-based working. Here are six basic yoga poses that specifically target tense muscles in the neck, upper and lower back, and hips, which tend to get tight and strained during times of extreme stress (or even after sitting at a desk all day).
Yastikasana (Stick Yoga Pose)
This pose works on your back to relieve the tension there. It also helps tone the abdominal and pelvic muscles and improves blood circulation in the body.
How to do it
- Lie down on your back, with your legs together and hands by the side of your body.
- Inhaling, raise both your arms, and take them above the head on the ground, stretching them.
- Simultaneously, point your toes downwards and pull them away from your body.
- Stretch your body in the opposite direction for six seconds.
- Exhaling, relax.
Sarvangasana
It is very important for the body to be in inversion, to help with the better circulation of blood throughout the body. It also nourishes your brain with more blood, thereby refreshing your mind from stress.
How to do it
- Lie down on the mat.
- Bend both the knees and lift the feet, hips and back off the floor.
- Use your hands to support your back.
- In the final position, your toes are pointing towards the ceiling and the knees are straight. Stay in this pose for six seconds.
- Exhale, gently relax.
Konasana II
In this asana, the body bends sideways, something that we don’t generally do in our day-to-day activities. This asana helps to contour the waist and abdomen and also gives an internal massage to all the organs situated in this area through compression.
How to do it
- Stand with your feet two to three feet apart.
- Raise your left hand straight up from the side, so that the arm is close to the ear, the right hand is left loose.
- Inhaling, bend from the waist laterally to the right, as far as you can go without titling to the front or back.
- Hold the position for seven to eight seconds.
- Exhaling, return to the original position and relax.
- Repeat on the other side as well.
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