Working from home? Try these 5 yoga asanas to increase your productivity

Working from home does have its own advantages and disadvantages. While the option of work from home seems more convenient for many, how productive are we during this time?

The current crisis of covid-19 has forced many people to set up their offices in their homes. Along with the present mental state of worry, and stress, there are added distractions and commitments when you work from home. 

As a parent you have your child to attend do, a spouse, parents and other family members who also claim little chunks of your time. Practicing yoga can boost your memory and concentration levels. This improves your ability to multi-task efficiently and also increase your productivity. Practice the following basic asanas for your mental, and physical well-being as well as enhancing your capacity as a professional.

1.     Tadasana

Formation of the posture

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• Stand with your feet shoulder.
• Keep your arms beside your torso and inhale.
• Now stretch your arms out and interlock your fingers on top of the head.
• Gently lift your heels up and stretch your hand to the ceiling.
• Gently breathe and tuck your navel in.
• Keep lifting your heels and extending your hands to the ceiling.
• Exhale and slowly bring your heels down and release your fingers.

Benefits:

• It prepares your body and calms your mind.
•  It improves overall body posture.
•  It creates self-awareness.
•  It improves posture.
•  It strengthens thighs, ankles, feet.
•   It tones the muscles of the abdomen.
•   It calms down the mind.
•  It relaxes the central nervous system.

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2.  Pranamasana

Formation of the posture 

• Stand with your hip-width apart, planted firmly against the floor.
• Place your arms together in front of your heart, with your forearms parallel to the ground. 
• Elbows pointed outwards and feel your chest opening up. 
• Feel the pressure between your palms and gently breathe.

Benefits

• It promotes the balance between both sides of the body
• It develops a sense of poise and respect for body and mind in preparation for the practice

3.  Naukasana

 Formation of the posture

• Sit on the mat with your legs fully extended.                   
• Bend your knees and lean your torso back.
• Extend the arms in front of you and raise your legs to a 45-degree angle.
• With your arms parallel to the floor, keep your gaze on your toes or on the nose. 
• Breath out as you release the pose.  

Benefits

• It strengthens the lower back, stomach and leg muscles.
•  It improves the functioning of the digestive system.
• It tones the waist and promotes weight loss.
•  It removes gastrointestinal discomfort
•  It eliminates lethargy.
•  It builds the abdominal muscles.
• It stimulates circulatory, nervous and hormonal systems.

Also, Read: Try these 5 restorative yoga poses to relax your mind

4.     Santolanasana

Formation of the posture

• Start in the downward dog asana.
• Now inhale and drop your torso forward until your arms are perpendicular to the floor.
• Keep your shoulders directly over the wrist.
• With your torso parallel to the floor, press your outer arms inwards.
• Make sure to keep your index fingers firmly pressed to the floor.
• Lower your knees to the ground and life the base of your skull away from the back of your neck. 
• Make sure you look straight down at the floor.
• Keep your throat and eyes soft and hold the pose for a while. 

Benefits

• It strengthens thigh, arms and shoulders.
• It makes the spine and abdominal muscles robust.
• It builds the core muscles.
• It improves balance in the nervous system.
• It stimulates the Manipura chakra.
• It energizes the entire body and instills the feeling of positivity.
• It develops a sense of inner equilibrium and harmony.

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5.   Vasishtasana

 Formation of the posture

• Begin with Santholanasan (Plank)
•  With your left palm firmly on the ground, remove your right hand off the floor
•  Turn your entire body to face the right side and lift your right leg off the floor and place  it over your left leg
•  Raise your right arm above and keep your fingers pointing to the sky
•  Ensure that both your knees, heels and feet are in contact with each other
•  Ensure that both arms and shoulders are in one straight line
• Turn your head and look up at your right hand
•  Hold the asana for a while
• Repeat the same on the left side

Benefits

• Slowly building your capacity to hold this asana for long periods of time will help you gain immense arm and core strength.
• It burns fat around your waist.
• It improves the sense of balance.
• It boosts concentration.
• It strengthens the wrists and shoulders.

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6.  Brahmari Pranayama

 Method

• Sit in any comfortable pose and keep your spine comfortably erect.
•  Close your eyes with index fingers, mouth with ring and small fingers and thumbs with respective thumbs. 
• Inhale deeply through the nose and exhale in a controlled manner making a deep humming sound like “ hmmmmm”.
• Repeat it for four more rounds.

Duration

• You may begin practicing this breathing technique for five minutes a day and gradually increase it with time.

Benefits

• It calms the mind and rejuvenates the body.
• It increases sensitivity to tastes and fragrances.
•  It relieves stress and anxiety.
• It makes the voice pleasant and melodious and strengthens the vocal cords.
• It treats throat uneasiness.
• It balances blood pressure.
• It improves concentration.

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Most online studies show that WFH (work from home) scores slightly higher in productivity levels than working from an office. Making sure that you get an early start to the day will keep your energy levels high.

Include a basic warm-up (SukshmaVyayam) into your routine before beginning your practice. Try to keep distractions to a minimum during your yoga practice. Conclude your session with light breathing, and meditation practice.