Four Yoga asanas for advisors

As advisors, you may be often too busy attending to your clients that your rarely find time for yourself. In such a lifestyle, sparing time for a gym can be daunting task for most of you. This is where Yoga plays an extremely important role for you.

Just as SIP pays off in the long term, a 30-minute yoga routine can be beneficial for your long-term health.

Here are the four simple yoga asanas to help you stay fit.  

Pranayam

This breathing technique is especially helpful for re-energising. It is particularly useful when you are working on multiple projects at the same time.  Pranayam if done even for 10 to 15 minutes will help advisors maintain their energy level throughout the day.

How to do:

1. Close your right nostril with the thumb of your right hand
2. Bend the index finger and middle finger while extending the ring finger and little finger
3. Now take a deep breath in through your left nostril
4. Close the left nostril with the small finger and ring finger
5. Breath out through the right nostril
6. Next breath in through the right nostril and breath out through the left nostril

This is one cycle of pranayam. Take a deep breath while breathing in and let out a deep breath while breathing out.

Padahastasan

This yogic posture improves blood circulation and allows fresh oxygen to rush to your head. When this happens, you feel instantly rejuvenated. This asana stimulates the kidneys, liver and digestive system. It also gives your back a good stretch. It calms your mind and relieves headaches.

How to do:

1. Stand erect, and place your feet slightly apart
2. Let your hands hang from your shoulders, alongside your body
3. Take a long deep breath
4. Stretch your arms on either side of your ears and bend as you exhale
5. Fold your body at the waist
6. Place your hands on the floor beside your feet that are parallel to each other
7. Push your torso forward as you extend the stretch and lift the tailbone
8. Hold for a few seconds and slowly go back to the initial posture

This is one cycle. Advisors must do at least 5 to 10 cycles while concentrating on their breathing to feel relief.

Seated chandrasana

Chandrasana is the crescent moon pose. You can do it even while sitting on your desk. Sitting in this posture for even a shortwhile can relieve you from a stiff back.

How to do:

1. Sit erect on your chair
2. Stretch both your hands on either side of your ears and close them in a namaskar
3. Bend your torso to the right so that your body forms a crescent
4. Take two or three deep breaths
5. Repeat the same on the left

This is one cycle. The more you do, the better relief you will feel.

Chair Kapotasan

The seated pigeon pose is ideal to regain balance in the body after spending a long time on your office chair. The asana will stretch the thigh muscles and help resume the blood circulation to the lower body.

How to do:

1. While seated in your chair keep both feet flat on the floor
2. Cross your right leg over the left at a 90-degree angle
3. Keep the foot flexed as to not place pressure on the knee
4. Maintain equal weight distributed between the sitting bones while staying in an upright position.
5. You should feel a gentle to moderate stretch on the outermost part of the right thigh
6. Hold 5 to 10 breaths before switching sides

Apart from these yoga poses, advisors can also sit erect in their chair and do five to ten minutes of deep breathing to feel relief from stress.

Other simple exercises like rotating the foot, elbow, arms and other joins will help you improve blood circulation and overcome joint pains and other ailments of a sedentary lifestyle.