Yoga for IT professionals

Office work does not bring health benefits: a person is forced to spend 9 hours in a row or even more indoors. The result of office work is oxygen starvation of the body, headaches and back pain, osteochondrosis, carpal tunnel syndrome and many other unpleasant diseases. One of the best ways to prevent them is yoga.

Before you start doing yoga at work

Postures in yoga are called asanas. According to the Yoga sutras of Patanjali, “it is a body position that is comfortable and stable.” Performing exercises, a person should not lose balance or feel discomfort. Asanas are done slowly and steadily, while you should not experience pain. It is very important to control the breathing process, because it is to him that special attention is paid in yoga.

There is no need to strive to perform exercises immediately, like an experienced instructor. Some asanas are quite difficult for beginners without training, and only over time, when flexibility and plasticity develop, it will be possible to repeat everything exactly as professionals do.

Basic asanas


Tadasana is a basic asana that teaches you to feel the inner and outer fulcrum.

  1.  Stand up straight and connect your feet so that their outer sides are parallel.
  2.  Feel the fulcrum. The chin should be slightly lowered.
  3.  Tighten your knees and pull up the kneecaps.
  4.  Pull in your stomach so that your back and neck remain straight. The shoulders should be relaxed.
  5.  Try to feel something pulling you up by the top of your head, pelvis, navel and lower ribs.

From this position, you should move on to the next asana.

 Vrikshasana (tree pose)

The following exercise will help relieve muscle tension. It is indicated for stiffness of the joints, flat feet. The only limitation is too high or low pressure, as well as various injuries. It is always performed from the position of tadasana.

  1.  Take the right foot and place it on the inside of the left thigh. Beginners can help themselves with their hands.
  2.  Straighten your foot so that the toe is pointing slightly backwards and the heel is forward. At the same time, the knee should “look” to the side.
  3.  “Drown” the coccyx inside, thereby maximally deploying yourself in the hip joint. Do not forget to make sure that your back remains straight and your stomach is retracted.
  4.  Raise your hands up and connect your fingers. The shoulders and shoulder blades should be pointing down, and the top of the head is stretched out, as if someone is pulling you by it.
  5.  Stand in this asana for 6-8 cycles of breathing.

 Utthita Hasta Padangushthasana

It is better to move into this asana directly from vrikshasana. It’s not the easiest, but it will definitely work out over time. If it’s really hard to do it, you can stick to a chair or table so as not to lose your balance.

  1.  While in the vrkshasana position, slowly lower your arms and bend your right leg so that the knee is as close to the chest as possible. Hold the shin with both hands.
  2.  Check that the pelvis is drawn in. The neck should be elongated, the shoulders relaxed, and the back straight.
  3.  Grab the right thumb of the right foot with your right hand and pull it as far forward as possible.
  4.  Ideally, the leg should not be bent at the knee, but beginners can perform a lightweight version – when the knee joint is bent by 45 degrees. Don’t forget to keep an eye on the case.
  5.  In this position, do 6-8 breathing cycles.

 Repetition of vrikshasana and utthita hasta padangushthasana asanas

Repeat the exercises, but for the left leg.

 Tilt parallel to the floor

The following exercise will help improve blood circulation in the hip area, stretch the spine and relieve pain in the back, neck.

  1.  Lock your hands behind your back. At the same time, the head should not be turned to the side, and the hands should not touch the ears. If it is difficult to close your hands in a lock, you can take a pencil, a notebook, and grab this object with both hands behind your back.
  2.  Lean forward so that a right angle is formed between your back and legs. The stomach should be tightened, the neck should be stretched and relaxed. You can open your hands and pull them up, as shown in the photo.
  3.  Take a vertical position, change hands and tilt parallel to the floor again.
  4.  Slowly rise and open your arms.

 Prasarita padottanasana

The following asana will help to get rid of headaches, increase muscle tone. With its help, you can effectively fight depression and lethargy. If there are problems with the lower spine, you need to perform it carefully.

  1.  Spread your legs at a distance 2.5 times greater than the width of the shoulders.
  2.  Place your hands on the bases of your thighs
  3.  Bring the body forward.
  4.  Place your hands on the floor so that they are in line with your feet, but shoulder width apart. The main task at the same time is to make sure that the legs remain as taut as possible. Perform several breathing cycles in this position.
  5.  While remaining in a bent position, put the top of your head on the floor, and if it is difficult for you to do this, just tilt your head to the floor as much as possible. Stay in this position for 20-30 seconds, not forgetting about deep and even breathing, and then smoothly exit the asana.


The following asana is recommended for stooping, tunnel syndrome, poor mobility in the elbows and hands, with numbness of the feet due to poor blood circulation. However, she also has contraindications – inflammation of the sciatic nerve, injuries to the lower back and the back of the thighs.

  1.  Spread your legs 75-90 centimeters apart.
  2.  Turn your feet, body and pelvis to the right side.
  3.  Close your hands behind your back in a lock and maximize the shoulders so that the chest opens.
  4.  Lower the body to the right leg – facing the knee, and perform 6-8 cycles of breathing in this position. You can try to stretch your arms up at the same time.
  5.  Slowly exit the asana and repeat the exercise, but with the left leg.

The presented complex will take you no more than 10 minutes. Then we recommend sitting in the lotus position for another 5-10 minutes to relax and unwind a little. Then you will have enough time to have lunch, chat with colleagues and get to work with renewed vigor.

Yoga for IT professionals

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