6 Easy Desk Yoga Poses for Heart Health And Longevity
Last Updated:
As more individuals and workplaces begin to embrace wellness, integrating Yogic micro-practices into daily routines offers a sustainable way to promote long-term heart health
In today's fast-paced world, many of us are tethered to our desks for long hours—sometimes eight to ten hours a day. While our productivity might soar, our physical and emotional health often suffers silently. Research has shown that prolonged sitting is now considered as detrimental as smoking. According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality. Studies have found that people who sit for extended periods have a 24% higher risk of early death.
In India, the average daily screen time for working professionals has increased drastically post-pandemic, especially in tech hubs like Bengaluru, Hyderabad, and Gurugram. With the rise of work-from-home and hybrid work models, many professionals now report over 9–10 hours of sitting time daily—contributing to poor posture, lower back pain, fatigue, and elevated stress levels.
Dr. Yogrishi Vishvketu, Global Yoga Educator, Author & Founder, Akhanda Yoga Institute emphasizes that while we may not always be able to change the demands of modern life, we can change how we meet them. His teachings encourage the integration of short yet potent desk-based Yoga practices to break the cycle of stress, stagnation, and burnout.
'Micro-practices repeated with awareness have the benefit of regular resets for the nervous system and breath—programming new habits that support the brain and body! Even two or three minutes of conscious breathing or spinal movement can shift the energetic blueprint of your entire day," shares Dr. Yogrishi.
Here are six effective Yogic practices you can do right at your desk to rejuvenate the body and mind, reduce stress, and support heart and brain health:
1. Seated Cat-Cow
Interlace your fingers behind your head or rest them on your knees. As you inhale, arch the spine and lift the chest; as you exhale, round the back and draw the belly in. Repeat for 1–2 minutes.
Dr. Yogrishi adds, 'If you're able to use some floor area beyond your chair, dynamic cat-cow with active breathing for a few minutes is wonderful for opening the spine."
2. Seated Ardha Chandrasana (Side Stretch)
Raise one arm overhead and gently bend sideways, keeping the opposite hand grounded on the chair or thigh. This helps release tension in the side body, ribcage, and lungs—often constricted during long desk sessions.
3. Neck and Shoulder Rolls
Gently roll the shoulders backward and forward in slow circles. Follow this with neck half-moons—chin to chest and side-to-side movements—synchronized with the breath or paired with Bhramari Pranayama to relax tension stored in the upper back, jaw, and neck.
4. Alternate Nostril Breathing (Nadi Shodhana)
Balance your nervous system and bring clarity with this calming Pranayama technique. Use your right thumb and ring finger to alternate breath between nostrils, inhaling and exhaling through one side at a time. Even 2–3 minutes can reduce anxiety and support heart rate regulation.
5. Seated Twist with Breath Awareness
Sit tall with both feet flat on the floor. On an inhale, lengthen your spine. On the exhale, twist gently to one side, using the chair backrest or arm for support. Repeat on the other side. Twists aid digestion, reduce fatigue, and stimulate the spinal nerves.
6. Bhramari (Humming Bee Breath)
A deeply calming breathing technique, Bhramari involves gently closing the eyes, placing the fingers lightly on the face or ears, and humming on each exhalation. It soothes the nervous system, lowers blood pressure, and improves focus.
Dr. Yogrishi Vishvketu has pioneered the use of Bhramari in desk-friendly and restorative Yoga styles, showing how this ancient technique can be adapted to modern office settings to support emotional regulation and long-term well-being.
These simple desk Yoga practices can be done in your work clothes, with no mat required. The key is consistency and intention.
Dr. Yogrishi reminds us that our breath is always available and can be used as a powerful tool to transform how we feel, think, and act even in the middle of a busy workday. As more individuals and workplaces begin to embrace wellness, integrating Yogic micro-practices into daily routines offers a sustainable way to boost focus, reduce emotional reactivity, and promote long-term heart health and resilience.
The News18 Lifestyle section brings you the latest on health, fashion, travel, food, and culture — with wellness tips, celebrity style, travel inspiration, and recipes. Also Download the News18 App to stay updated!
Location :
New Delhi, India, India
First Published:
June 09, 2025, 08:07 IST
News lifestyle » health-and-fitness 6 Easy Desk Yoga Poses for Heart Health And Longevity
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
News18
5 minutes ago
- News18
Beyond Blockages: Structural Heart Disease and the Rise of Minimally Invasive Solutions
Last Updated: A common example of structural heart disease is aortic valve stenosis, especially in patients over 60 years old. Heart disease is often associated with blocked arteries and heart attacks, but there's another lesser-known category of heart conditions that demands attention: structural heart disease. While coronary artery disease is defined by the narrowing or blockage of arteries that nourish the heart muscle, structural heart disease refers to abnormalities or defects in the heart's valves, walls, muscles, or chambers. These can be congenital—present from birth—or acquired over time due to aging, infections such as rheumatic fever, or degenerative changes. A common example of structural heart disease is aortic valve stenosis, especially in patients over 60 years old. This occurs when calcium deposits restrict and stiffen the aortic valve, making it harder for the heart to pump blood efficiently. Another congenital condition is the bicuspid aortic valve, where the valve has only two cusps instead of the usual three, leading to accelerated wear and valve failure, often in younger adults. Dr. Yugal Mishra, Chief of Clinical Services, Chairman of the Manipal Institute of Cardiac Sciences, and Chief Cardiovascular Surgeon at Manipal Hospital, Dwarka, New Delhi, shares everything you need to know: New symptoms of structural heart disease can include difficulty breathing, fatigue during everyday activities, chest discomfort, irregular heartbeats, or swelling in the limbs or abdomen. These may signal that the heart's valves or chambers are not functioning properly and require immediate medical attention. Surgical options such as valve repair or replacement remain effective, particularly in younger patients or those with minimal comorbidities. However, less invasive options have revolutionized care for older patients or those with additional kidney or lung complications. One such procedure is TAVR (Transcatheter Aortic Valve Replacement), also known as TAVI. In this approach, a prosthetic valve is inserted via catheter through an artery, avoiding the need for open-heart surgery. This minimally invasive method is particularly beneficial for patients with severely compromised health, offering restored heart function, faster recovery, and improved quality of life. Advanced therapies like TAVR offer renewed hope for living a healthier, more fulfilling life. If you or a loved one is experiencing recurring cardiac symptoms, it is advisable to consult a cardiologist. Early detection and timely intervention can make all the difference. As highlighted by the World Health Organization, cardiovascular disease (CVD)—including heart attacks and strokes—remains the leading cause of death worldwide. Alarmingly, many of these deaths are premature, especially among individuals under 70. Aortic stenosis (AS) is a prime example of a condition that can progress silently until it becomes critical. To further improve outcomes, the SMART trial evaluated various valve types used in TAVR procedures, enhancing treatment protocols, safety, and long-term success rates. For India to meet the growing burden of heart disease, a multi-faceted healthcare approach—combining early diagnostics and innovative treatments like TAVI—is essential to transform cardiac care and improve patient outcomes. News lifestyle » health-and-fitness Beyond Blockages: Structural Heart Disease and the Rise of Minimally Invasive Solutions
Time of India
23 minutes ago
- Time of India
Adulterated mustard oil seized in Ghaziabad: How to check oil purity at home
Adulteration of mustard oil, a staple in North Indian households, is on the rise, prompting crackdowns by food safety departments. A recent complaint led to an inspection in Ghaziabad, revealing potential adulteration. A simple home test using nitric acid can detect the presence of toxic argemone oil, a known adulterant with a history of causing epidemics in India. Mustard oil is one of the most commonly consumed oils in North Indian households. Unfortunately, this nutrient-rich oil is now being adulterated. As per ANI report, Ghaziabad food safety department recently cracked down on adulterated edible oil, after receiving a complaint about mustard oil adulteration. As per the report, during the inspection, the team collected samples of mustard oil, and sent them for further testing to determine the extent of adulteration. Also Read : Are your mustard seeds adulterated with toxic argemone seeds? The inspection was made after receiving a complaint, where the complainant, alleged that he experienced health issues after consuming mustard oil purchased from a local vendor. How to check adulteration at home In a YouTube video , the Food Safety and Standard Authority of India once shared how to check if your mustard oil is adulterated with argemone oil. According to the video, all you need to do is, take a sample of 5 ml of mustard oil in a test tube, add 5 ml of nitric acid in the test tube. Shake the test tube gently, The unadulterated mustard oil will show no colour change in the acidic layer. An orange yellow to red colour will develop in the acidic layer in the adulterated mustard oil. According to the video, argemone oil contains sanguinarine, a toxic polycyclic salt. The video states, the reaction is very sensitive and the intensity of colour formed is due to the formation of sanguinarine nitrate. As per the Neurology India , the first four cases of argemone oil poisoning from Bombay were reported in 1877. Various epidemics have also been reported in India from Calcutta (1877), Assam, Bihar, Eastern U.P, Orissa, Madhya Pradesh, Gujrat and Delhi since then. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
an hour ago
- Time of India
‘Anti-rabies vaccine is very effective but there are other factors at play'
Rabies remains a formidable public health challenge in India, with around 20,000 annual deaths accounting for 36% of the global toll, according to WHO. In a conversation with Pushpa Narayan, Dr B Sekar, former director of the Pasteur Institute of India in Coonoor which supplies vaccines to the Centre, explains why some bites are more dangerous than others Last month, three children died in Kerala even after rabies shots, raising questions about quality. Why are such deaths happening despite vaccinations? Aren't the vaccines effective? Anti-rabies vaccines are incredibly effective. But, in some cases, they may fail owing to several factors, including the time of vaccination, dosage, and the type of wound care. For instance, if someone is bitten by a rabid animal and has a category 3 wound, then getting the vaccine right away, along with a rabies immunoglobulin shot, is crucial to make treatment 100% effective in preventing the disease. Also, the person must complete the full vaccination course — day 0, 3, 7, 14, and 28 for most intramuscular route vaccinations and day 0, 3, 7, and 28 for most intradermal vaccinations. Many skip vaccinations if they see the wound heal or if they don't see visible wounds, both of which are wrong. What is a category 3 wound? Why is it so serious? Doctors classify wounds into categories to determine appropriate post-exposure treatment for rabies. Category 3 is considered the most severe type of exposure and typically has one or multiple transdermal bites or scratches where the animal's teeth or claws puncture the full thickness of the skin, causing bleeding. Such wounds carry the highest risk of rabies transmission as the virus-laden saliva has a direct pathway into the body's tissues and potentially the nervous system. If the animal licks a person's eyes, nose, mouth, broken skin (or wound), or any other mucous membrane, that's also category 3 exposure. Any direct contact with bats can be very tiny and go unnoticed but is often treated as category 3. The recommended treatment for category 3 exposures involves immediate and thorough wound washing and rabies vaccination, along with a rabies immunoglobulin (RIG) shot which provides the immediate antibodies to neutralise the virus at the wound site, offering crucial passive protection while the body develops its own immune response from the vaccine. Does the bite site play a key role in prevention? Yes, it does. The rabies virus travels along the peripheral nerves to reach the brain through the spinal cord. If a bite is on the head, neck, or face, the virus has a shorter distance to travel, which can lead to a shorter incubation period and faster onset of symptoms. Prompt and aggressive medical response is critical in such cases. Areas with a lot of nerve endings, such as fingers and toes, also pose increased risk as the virus can easily find a nerve to latch on to. Of course, category 3 wounds, deep bites, contamination of mucous membranes, or broken skin allow more direct access for the virus, whereas a superficial scratch or lick on intact skin carries a much lower risk. What about the risk of a higher viral load in the animal? The amount of rabies virus present in the biting animal's saliva directly impacts the likelihood of transmission. An animal in the later stages of rabies (when the virus has multiplied significantly and spread to the salivary glands) will typically have a higher viral load in its saliva. If it bites, more virus particles are introduced into the body and can enter the nervous system to cause infection. This can overwhelm the local immune response much before vaccination takes effect and contribute to a shorter incubation period before symptoms appear. One step to a healthier you—join Times Health+ Yoga and feel the change
