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Hindustan Times
4 days ago
- Health
- Hindustan Times
Need a mid-work stretch? Try these 5 easy yoga poses without getting up from your work desk
As we slip into sedentary lifestyles, spending long hours at our desks or on the couch with our laptops, it's easy for the body to become stiff, slouched, and fatigued. However, simple stretches that can be done without even getting up can help relieve tension and make us feel much better. Also read | Yoga Day 2025: 5 desk yoga stretches for busy professionals to focus better and beat work stress Know these desk yoga poses that you can do at work.(Pexels) In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, yoga expert, founder, Akshar Yoga Kendraa said, 'Desk Yoga is an easy and effective way to feel fresh and focused at your job. It can alleviate stress, promote better posture and even increase creativity in just five minutes. These micro-movements do more than just stretch out your body; they're an invitation to peace for your mind.' Himalayan Siddhaa Akshar shared these 5 yoga poses: 1. Seated neck rolls: Sit tall, drop your right ear toward your right shoulder, then very gently roll your neck forward and to the left. Breathe slowly. Repeat on both sides. 2. Shoulder rolls: Shrug your shoulders up to your ears and then roll them back and down. Small A 10 slow rolls forward and backward will loosen any tension in your shoulder. Desk yoga helps to relax and reduce strain of continously sitting at desk for long hours.(Shutterstock) 3. Seated spinal twist: Your right hand goes on the back of the chair, left hand toward your right knee. Twist gently to the right. Hold for 30 seconds. Switch sides. Also read | International Yoga Day 2025: Stuck with work? Do these 3 simple stretches at your desk 4. Wrist and finger stretches: Note that when doing these stretches, you may also want to gently massage your fingers together and apart to create your own natural resistance. Extend one arm out in front of you, palm facing up, and lightly tug the fingers towards you with the other hand. Switch hands. Next do a quick shake of your wrists to alleviate any wrist tightness. 5. Deep breathing: Close your eyes, sit tall, and take a deep breath in through your nose for a count of four. Exhale slowly for 6 counts. Repeat for a minute. 'These five minutes are not a break from work, they are a break for you. A moment to reset, to breathe and to check in with yourself,' said the yoga expert. Also read | Yoga trends 2024: Desk yoga to eco-friendly practices, know the trends that ruled this year Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
21-06-2025
- Health
- Time of India
Morning vs Evening Yoga: What's the Best Time for Your Body and Mind?
Whoever thought that a 5,000 year old ancient tradition would become the healing source for millions of people across the globe? Yoga, a practice of exercise originating from India involves consistent coordinated movements of the body and mind to help people improve not only their physical but also mental and emotional health. Tired of too many ads? go ad free now It has become so popular and effective that in 2014, the United Nations proclaimed June 21 as the . While some love beginning their day with yoga, others prefer ending it with exercise. While the forms of yoga remain similar, the time differs. Does it matter and which time is better for your body and mind- morning or evening? Let's find out. Why morning yoga ? Image credits: Getty Images Beginning the day with an hour or more of yoga makes people feel energized and active to tackle the rest of their busy day. 'Starting your day with yoga in the morning is a guaranteed way to activate your muscle groups, energize your whole body, as well as stimulate the mind. Surya namaskar, or sun salutations, in the morning, are considered the best wake-up call for your body and mind. This ensures that you remain alert and focused throughout the day, translating into better productivity. " said Himalayan Siddhaa Akshar, yoga guru and founder of Akshar Yoga Kendraa. Benefits of morning yoga Image credits: Getty Images Doing yoga in the morning is known to awaken the body and the mind as it activates the circulation of oxygen throughout the body and increases alertness and readiness. It also improves digestion and metabolism by burning calories early in the morning. Mindful breathing practices in the early morning channelise your thoughts and clear brain fog. Mornings are much calmer and less noisy than evenings, thus you can build a routine of yoga every day and do it without any distractions. Tired of too many ads? go ad free now Lastly, doing yoga around dawn, which is known as the Brahma muhurta aligns with yogic wisdom. Why evening yoga ? Image credits: Getty Images When compared to morning yoga, evening yoga is aimed at relaxation rather than energization. At this time, your body has moved around a lot and the mind has worked in ten different aspects. Thus, for a more relaxed feeling and sleep, people practice yoga to calm down. Benefits of evening yoga Image credits: Getty Images One of the biggest benefits of evening yoga is that at this time you can try out a lot of big stretching postures as the body is flexible after a day of movement. It relaxes tight and sore muscles and helps centre the mind. Most people practice yoga in the evening to deal with restless sleep as it helps lower the cortisol level, thus ensuring a deep sleep and a more energized and active morning. As mentioned before, yoga is not only effective on physical and mental health but also emotional health. After a long day of stress and anxiety-inducing events and conversations, balancing your emotions with an hour of yoga, helps you deal with them in a positive manner. Morning yoga or Evening yoga: Which is better? Image credits: Getty Images It all depends on your routine. For people who have more time in the mornings, morning yoga can be a good start for the day. However, for those who have rushed mornings and are more comparatively free during the evening, evening yoga is great. For people who like discipline and routine, morning yoga can be a better option as it aligns with a consistent routine and can be done every morning. But for people who thrive in the evenings, evening yoga can be perfect. Ideally, one should practice both morning and evening yoga. You can experiment with the timings depending on your needs for energization or calmness. If you don't have the time to do both, then try practicing in the morning for one week and evening for another and see which makes the mind and body feel better. No matter what the time is, it is more vital to practice yoga regularly as it ensures your positive health.
Hindustan Times
21-06-2025
- Health
- Hindustan Times
International Yoga Day 2025: Stuck with work? Do these 3 simple stretches at your desk
International Yoga Day 2025:As we celebrate International Yoga Day today, it's important to recognise the wide-ranging benefits yoga brings to both physical and mental health. From strengthening muscles and enhancing mobility to boosting immunity and relieving stress, yoga offers a holistic approach to well-being. Also read | Yoga Day 2025: 5 desk yoga stretches for busy professionals to focus better and beat work stress Desk yoga helps to relax and reduce strain of continuously sitting at desk for long hours.(Pexels) However, long work hours and chronic stress often get in the way of consistent practice. For those spending extended periods at a desk, incorporating simple stretches and mindful movement into the day can counter the effects of a sedentary lifestyle and help maintain overall health. In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, yoga expert, columnist, founder of Akshar Yoga Kendraa said, 'From stiff shoulders to back pain and tired eyes, the physical toll that office work can take won't surprise you. But you can take care of your body and mind without getting out of your desk chair. Desk yoga is a simple and effective means of incorporating movement, focus and calm in your day.' Himalayan Siddhaa Akshar suggested these simple stretches for professionals: 1. Neck rolls: Start with neck rolls, from a seated position: sitting tall, slowly rotate your head in a clockwise circle and then repeat in the opposite direction. This helps unlock tension and loosens your neck. Also read | Kickstart your morning with 6 easy yoga poses if you sit all day or work from home Desk yoga(Pexels) 2. Shoulder shrugs: Then do shoulder shrugs—raise your shoulders toward your ears, then relax. Do this a few times to relieve the tightness. Extend both hands overhead and lace your fingers, reaching up as you take a deep breath in. Hold the stretch and then exhale, releasing. 3. Seated spinal twist: If your back is aching, a seated spinal twist. Maintain and sit tall as you bring your right hand to your left knee, twisting your torso left. Continue for a few seconds, breathe and repeat on the other side. You may even want to extend your legs beneath your desk and flex your ankles to promote circulation. Benefits of desk yoga: Speaking of the benefits of desk yoga, the yoga expert added, 'Desk yoga is about more than just moving. It's a brief pause that empties your mind, slows your breath and lifts your spirits. You'll feel better in 5-10 minutes, refreshed and ready to refocus better. So, take the time and make the room in your day to complete these stretches.' Also read | International Yoga Day 2025: 10 asanas children can practice with parents at home Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
India.com
21-06-2025
- Health
- India.com
International Yoga Day 2025: How Ubhaya Padangustasana (Double Toe Hold Pose) Supports Full-body Wellness
Ubhaya Padangustasana is a sitting pose that involves strength, balance and flexibility. It lights up and engages the entire body, from back, to hamstrings and core. Sit in dandasana (Staff pose), and then lean forward to hold the big toes with the hands. Lengthen the spine and press the chest up. LIFTING LEGS: So, keeping both the toes firm, bend your knees and bring both the legs up (in such a way the toes come to the eye level), balancing there with great effort to straighten the legs. This posture should be held for as long as possible, balancing in this posture, gazing towards toes. Ensure that the back is not rounding and the chest is not collapsing. Why Ubhaya Padangustasana Is Great for You With full-body wellness comes peace of mind, and no stress–this is just one of the many benefits as shared by Himalayan Siddhaa Akshar - Author, Columnist, Founder of Akshar Yoga Kendraa. 1. Balance Building: In this position, the legs and arms are lifted up off the floor. The whole body now rests on the sitting bones. It takes a lot of balance and control to stay in that position. Prelude You can first do this one with back support, to make sure you don't get hurt. One can aspire to deep that hold with continued practice. 2. Developing Core Strength: Flexibility is required to accomplish this asana, but to balance and hold it requires a great deal of core strength. Strengthen your Core muscles & the more your practice, longer you hold. 3. Spinal Strength and Posture Correction: It works the muscles up and down the back when the toes are gripped and the spine is kept tall. This stance not only strengthens these parts, but also ensures a healthy posture. The roundness of the back which many freshly initiated individuals exhibit is corrected through this asana by proper curvature. 4. Encourages Better Breathing: Because the chest is exposed in this tense, there is more room for the lungs to expand. This makes it breathe more deeply and more effectively, facilitates oxygen flow, and therefore helps improve oxygen penetration in the entire respiratory system. 5. Builds Flexibility in Hamstrings: It's a deep hamstring stretch position. Very flexible people can keep the knees straight and spine straight. Toes are pulled back to engage the calf muscles and increase the stretch. 6. Strengthens Hip Flexors: Lifting the legs engage the hip flexors and strengthens the joint. It's also possible to add in additional mobility work to aid in opening up those hips and expanding that range of motion. 7. Enhances Clarity of Mind and Mindfulness: Balancing on the sit bones as leg extension, spinal alignment and breath are observed gives a sense of depth of perception. And this poses inherently promotes relaxation and focus, so it eases the mind and decreases anxiety.
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Business Standard
20-06-2025
- Health
- Business Standard
International Yoga Day 2025: 17 world records that show Yoga's global rise
The International Yoga Day is celebrated every year on June 21. This year, the theme for the Yoga Day is "Yoga for One Earth, One Health," which emphasises yoga's holistic benefits for individual well-being, community health, and environmental sustainability. It highlights how yoga can address pressing global challenges such as pandemics, climate change, and lifestyle-related diseases by fostering both physical vitality and ecological mindfulness. Yoga Bandhan Yoga Park Yoga Samavesh (for underprivileged and special groups) Yoga Prabhava Yoga Connect Harit Yoga Yoga Unplugged Yoga Mahakumbh Samyoga Each of these initiatives aims to engage communities through meaningful activities centred on yoga's transformative power. Guinness World Records in Yoga Since the inaugural International Yoga Day in 2015, yoga-themed Guinness World Records have served as a testament to its global appeal and diversity. The first celebration in New Delhi made history by setting two records: Largest yoga session with 35,985 participants Here are 17 Guinness World Records in Yoga: Akshar Yoga Kendraa to attempt 12 Guinness World Records In 2025, Akshar Yoga Kendraa plans to mark International Yoga Day by attempting 12 Guinness World Records in Yogasanas at Palace Grounds, with participation from 2,500 individuals representing over 30 countries. Recognised by India's Ministry of AYUSH, the organisation has already achieved nine world records and aims to continue its legacy. The event will include a wide range of participants — defence personnel, students, working professionals, and specially-abled individuals. Distinguished guests such as Shivarudra Swamiji of Belimath, former Minister C.N. Ashwath Narayan, and Bengaluru Police Commissioner Seemanth Kumar Singh will also be present to support the initiative.
