Rita guides you through a most loving and sacred yoga practice. Her gentle nature and lightness allow for the most wonderful unfolding to take place in her class. As a fellow student and teacher I am always appreciative of her gifts and radiant smile she shares with others. ... Aarti Ganesh           Read more...

Yoga for Deskjob People

Nowadays life is full of stress and nobody is spared. We have to cope with long hours of travelling and traffic jams & are exhausted by the time we reach office / home. Lot of us are into jobs which involve constant sitting in front of a desk/ computer for long hours, resulting in back pain, headaches, eye and neck strain and a host of other related conditions. We don’t find time to relax and rejuvenate. Just taking a few minutes at the convenience of your office place without disturbing your work, you can do stretches at your desk, which can relieve stress, increase productivity and most importantly make you feel better. Following are few stretches exercises…


Just sit with your back straight. Try to loosen the clothing that feels tight around your waist. Take your shoes off before starting these stretches if you are wearing high heels.

Put your hands on the shoulders, do rotation of the arms & shoulders in a large circle with the breath. Try to touch the elbows in front of the chest. Do 7-10 times front to back, 7-10 times back to front. While raising the elbows up, inhale & while bringing them down, exhale.

Bring both hands opposite to each other at the height of the chest but away from the chest & catch them like a hook. Take a deep breath and pull the hands in opposite direction, lower both the hands while releasing breath. Do 7-10 times. Repeat the same exercise behind the back 7- 10 times. Make sure your hands are not touching the head. For relaxing, bring the hands back over the head in the front every time.

Interlock your fingers and place them tight just behind the head. Keeping the head straight, inhale, press your hands towards the head. While putting anti pressure your elbows should come in the front. Then relax. Do 7- 10 times.

Inhale & press the fingers towards the palms as hard as you can with thumbs outside. Exhale & open the fingers & then again inhale & close the fingers with thumbs inside. Do 7- 10 times.

Make a fist of your right hand with thumb inside, bring it under the chin and press your chin upward, now make a hook shape with your index finger, press your chin downwards to your chest. Repeat 4- 5 times. In case of cervical, look straight.
Turn the head towards the right very slowly. Similarly move it to the left, without any haste or any jerk. Repeat both sides about 10 times.
Thereafter bring the right ear up to the right shoulder and then the left ear to the left shoulder. Repeat both sides 10 times.
Now keep you head straight, rotate the neck clockwise very gently and without any stress 4 times & then anticlockwise 4 times. In cervical problem, one should do only the back circle. Rub the hands & massage the neck.

Blinking is very good exercise to relax the tired eyes. So keep blinking the eyes many times in between while working on the computer.
Close your eyes. Rub your palms together vigorously and place them over your closed eyes gently for few seconds. Feel the warmth & energy from your palms into the eyes. Do three -five times. Then slowly open your eyes.

Take your right arm down over the right shoulder behind the neck, left hand from down behind the back. Try to hold your hands in a hook shape & pull them in the opposite. Then reverse the position & do the same with the other side. Those who cannot hold the hands they can use handkerchief or napkin from the top and try to reach towards the other side. Do 3 times each side. Try to remain in the position to the count of three breaths.

Stand straight with feet together or apart slightly. Inhale; raise your arms over the head. Interlock your fingers & keep your palms up towards the sky. Inhale; stretch the body on the toes. Then come back while exhaling & place the hands on top of the head. Do 3-5 times.


  • Concentrate on your breathing…..
  • Slowly inhale through the nose.
  • Exhale completely and very slowly through your mouth.
  • Place your left palm on your belly.
  • Observe that your hand is moving forward while breathing in and going inward while breathing out.
  • Breathe out twice the duration of breathing in.
  • Inhale and count 4 mentally.
  • Count 8 while breathing out. Next time increase the duration in the same ratio.
  • Do it at for least five minutes.
  • As you practice, you will find it more and more effective in keeping you relaxed, when you are stressed.

Courtesy: Dr Rita Khanna
Aum Shanti

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