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- Health
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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
News18
18-05-2025
- Health
- News18
Breathe Through It: How Pranayama Supports Women's Emotional Health
Last Updated: One conscious breath can begin to change your chemistry, your capabilities, and your story In today's fast-paced world, women often carry invisible emotional burdens—not only from daily stressors, but also from emotional patterns passed down through generations. Himalayan Master Dr. Yogrishi Vishvketu, a global authority on Pranayama, teaches that the breath is a powerful tool for emotional regulation and nervous system healing. Dr. Yogrishi Vishvketu, Global Yoga Educator, Author & Founder of Akhanda Yoga Institute shares 5 powerful Pranayama and breathwork practices to support emotional wellbeing: • Kapalbhati (Shining Skull Breath): A detoxifying technique that uses short, forceful exhalations to clear mental fog, uplift mood, and release stagnant emotions. It's like an internal shower for your thoughts. • Bhramari (Humming Bee Breath): Stimulates the vagus nerve and soothes the nervous system at a cellular level. Its vibrational sound calms anxiety, reduces inner agitation, and helps gently release long-held emotional tension. Dr. Yogrishi has pioneered Restorative Raja Yoga—a unique system that combines specific gentle Asana with Bhramari to support deep self-healing, both Yogically and scientifically. • Anuloma Viloma (Alternate Nostril Breath): Harmonizes the brain's hemispheres, promoting emotional balance, focus, and steadiness—especially helpful during hormonal shifts. • Chandra Bhedi (Left Nostril Cooling Breath): Supports the parasympathetic nervous system, cooling emotional heat, regulating reactive states, and reconnecting you to your inner calm and intuitive wisdom. Dr Yogrishi teaches that conscious breathwork reprograms not only the individual nervous system but also inherited emotional imprints. One conscious breath can begin to change your chemistry, your capabilities, and your story. First Published: May 18, 2025, 20:14 IST
