From the ongoing coronavirus outbreak, most of us are working at home, requiring discipline and commitment. Here are 5 yoga asanas to increase focus and productivity.
Working from home has its advantages and disadvantages. While the option of work from home seems more convenient for many people, how productive are we at the moment?
The current crisis of Kovid-19 has forced many people to set up their offices in their homes. With the current mental state of anxiety and stress, deflections and commitments are added as you work from home.
Practicing yoga can increase your memory and concentration levels. This improves your ability to multi-task efficiently and also increases your productivity. Practice the following basic asanas to enhance your mental, physical well-being as well as your ability as a professional.
1. Tadasana
Posture Formation
- Stand with your feet shoulder wide.
- Place your arms near your torso and inhale.
- Spread your arms and place your fingers above the head.
- Slowly raise your heel and extend your hand to the ceiling.
- Breathe slowly and pull your navel in.
- Raise your heel and spread your hands to the ceiling.
- Inhale and slowly bring your heel down and release your fingers.
Benefit:
- It prepares your body and calms your mind.
- It improves the overall posture of the body.
- It creates self-awareness.
- It improves posture.
- It makes thighs, ankles, legs strong.
- It tones the abdominal muscles.
- It calms the mind. It relaxes the central nervous system.
2. Pranamasana
Posture Formation
- Stand with your hip-width, firmly against the floor.
- Place your arms in front of your heart with your forearms parallel to the ground.
- The elbow points outward and feels his chest opening.
- Feel the pressure between your palms and breathe slowly.
- It promotes balance between the two sides of the body.
- It develops a great sense of respect and respect for body and mind in preparation for practice.
3. Naukasana
Posture Formation
- Sit on the mat with your legs fully extended.
- Bend your knees and bend your torso backward.
- Bend the arms in front of you and raise your feet at a 45 degree angle.
- Keep your arms parallel to the floor, on your toes or nose.
- You exhale while exhaling.
Benefit
- It strengthens the muscles of the back, abdomen and legs.
- It improves the functioning of the digestive system.
- It tones the waist and promotes weight loss. It eliminates gastrointestinal problems, it eliminates lethargy. It builds abdominal muscles.
- It stimulates communication, nervous and hormonal systems.
4. Santolanasana
Posture Formation
- Start in the dog posture downward.
- Now breathe and release your torso forward until your arms are perpendicular to the floor.
- Keep your shoulders directly above the wrist.
- Keep your torso parallel to the floor, press your outer arms inward.
- Be sure to keep your hands.
- The index finger is firmly pressed on the floor.
- Place your knees on the ground and remove the base of your skull from the back of your neck.
- Make sure you look directly at the floor below.
- Keep your throat and eyes soft and hold the pose for a while.
Benefit
- It strengthens the thigh, arms and shoulders.
- It makes the muscles of the spine and stomach strong.
- It makes the muscles strong.
- It improves balance in the nervous system.
- It stimulates the Manipur Chakra.
- It activates the whole body and increases the feeling of positivity.
- Develops a sense of inner balance and harmony.
5. Vasishtasana
Posture Formation
- Start with Santolanasan (Planck)
- Place your left palm firmly on the ground,
- Remove your right hand from the floor.
- Face your whole body to the right
- And lift your right foot off the floor and place it on top of your left foot
- And raise your right hand up.
- Up and keep your fingers pointing towards the sky.
- Make sure that both your knees, heel and feet are in contact with each other,
- Ensure that both arms and shoulders are aligned
- And look at your head
- And watch your right hand hold the posture for a while. Same on left
Benefit
- Gradually building your ability to hold this asana for a long time will help you to gain immense hand and core strength.
- It burns fat around your waist.
- It improves the feeling of balance.
- It increases concentration. It strengthens wrists and shoulders.
6. Brahmari Pranayama
way
- Sit in any comfortable posture
- And keep your spine relaxed straight.
- Close your fingers with the index finger, mouth ring and small fingers and thumb with the respective limb.
- Breathe deeply through your nose
- And exhaling in a controlled manner make a deep humming sound like "Hmmmmm".
- Leave it for four more rounds.
Duration
You can start practicing this breathing technique for five minutes daily and gradually increase it over time.
Benefit
- It calms the mind and rejuvenates the body.
- It increases sensitivity to taste and aroma.
- It relieves stress and anxiety.
- It makes the voice sweet and melodious
- And makes the tone stronger.
- It treats throat discomfort.
- It balances blood pressure.
- It improves concentration.
Most online studies show that WFH (work from home) levels are slightly higher than productivity levels when compared to working from the office. Ensuring that you get an early start to the day will keep your energy levels high.
Before starting your practice include a basic warm-up (SukshmVyayam) in your routine. Try to keep distractions to a minimum during your practice. Combine your session with light breathing, and meditation practice.
