Work-out From Home

(From above) Kannan illustrates the six-step chair routine

It wouldn't be a stretch to assert that in the past 14 months, most Work From Home (WFH) professionals have experienced the downside of make-shift desks on sofas and beds, and endless Zoom calls. For some it's been a troubling lower backache, stiff neck for others, and screen fatigue and gnawing anxiety for most. All of this can weigh down on your overall efficiency at work, points out Suman Kannan, an instructor at Sarva yoga studio, which is organising a virtual session on desk yoga and ergonomics today to stretch, strengthen and mobilise WFH professionals' mind, body and spirit.

The session is a part of Sarva's International Day of Yoga celebration, which includes a series of programmes titled #StartTohKaro, aimed at encouraging people to give yoga a shot. Looking back at the home-bound sedentary lifestyle that has dominated our lives in the past year, Kannan shares, "In such cases, where you're sitting for nine hours or mostly standing, ergonomics comes into play. Ergonomics is all about making you efficient. It includes parameters like how your laptop is positioned or your posture."

Improper posture, he adds, can cause several problems. For instance, hunching can create blockages in blood circulation and affect your heart rate, lung expansion and bowel movement; and constant soreness or stiffness in a muscle can affect your mood. "Desk yoga is designed to keep the spine healthy. We have designed asanas that you can practise while sitting on your chair, or using everyday objects in your office or home, like water bottles. It will also include ideas on how to set up your workstation to maximise efficiency," he elaborates.

The workshop will be a mix of theory and practice, with Kannan walking participants through asanas and hands-on tips. It will also focus on fitness of the mind. "Working for eight-nine hours at a stretch, coupled with the uncertainty and the current economic situation, affects a person's spirit, which impacts their efficiency," he reasons. For WFH professionals looking to pack in a stretch, Kannan leaves us with a six-step chair routine (illustrated above) that you can repeat with both legs:

>> Pranamasana or salutation
>> Hasta utanasana or raised-arm pose
>> Utkata padahastasana or forward-bending while sitting on a chair
>> Utkata anjaneyasana or low-lunge while sitting on a chair
>> Utkata padangustasana or hand-to-toe pose
>> Ardha paschimotasana or one-leg seated forward bend

On: Today, 12.30 pm
Log on to: sarva.com
Cost: Rs 499 for day pass

Celebrating yoga

>> Soul Monkey's online yoga festival includes sessions on Panchakosha, Hatha Vinyasa flow and Iyengar yoga.
Log on to: @soulmonkey official on Instagram

>> The Yoga House is kicking off a 10-day festival from today with intensive sessions to foster mindfulness, peace and rejuvenation.
Log on to: @theyogahouse mumbai on Instagram

>> Mindhouse is hosting workshops specifically aimed at spinal health, PCOS, strength, etc.
Log on to: @mindhousehq on Instagram

Buy yoga-themed mats, props, bags and more from this online store.
Log on to: indicinspirations.com