They say “sitting-is-the-new-smoking”, and we’ve been doing a lot of that recently. In the last two months, our imposed lifestyle has started to take a toll on us. Working longer hours at ad-hoc desks while dealing with work-home interference has added greater stress to our lives. Added to this, is our social isolation, and inability to go out and do things that keep us healthy and active.

And while intense-work load and  stress seems like the main culprit when it comes to health and well-being, there’s another danger that often goes unnoticed: Sitting.

Sitting for hours can contribute to tightness in the hips and legs, in addition to neck, shoulder and back pain and discomfort. Camping out all day on a sofa or a bed, can also create an unhealthy posture in which the back and shoulders hunch down and the neck protrudes forward. The main casualty though is the blood circulation, which leaves aches, pains and disorientation in its wake.

Yoga can be an effective antidote to many these work-from-home woes. Asanas work entirely on the hips, shoulders and spine – effectively releasing tension and tightness causing by faulty movement patterns. What’s more, yoga is a mind-body practice, which enables us to tap into the calmness between the mental chatter, helping us gain perspective.

Keeping in mind all these lifestyle based trials, Pragya and I curated a Yoga sequence that will help you loosen your joints, free your back and minimize your discomfort throughout the day, making it easier for you to focus on work. This sequence, in particular, works entirely on keeping your spine supple and ready and your mind, sharp.

This sequence is also for people who want to adopt yoga into their daily routine, whether they have any experience with the practice or not. For beginners, we have put together a series of resources: blogs, videos and a printable version of the sequence that they can look at and practice. These resources describes how to do each asana and has many alignment cues, teacher tips and other fun titbits about the asanas. We welcome you to take a look, and follow along as you practice.

Daily practice is challenging, sometimes even for yoga teachers. In order to promote the habit of yoga practice, we have a downloadable practice  tracker that you can use for the month of May. In this document, you will also find some post-practice reflection questions, in order to make the practice more mindful.

Over the next few days, we’re going to be discussing each asana of the Work from Home sequence at length, giving you new insight into them.

Please reach out to Pragya or me with your queries and we will help! We’re incredibly excited about this sequence and hope it really makes a difference to your work-days.

Practice Tracker

You can print out the practice sequence and tracker, if you prefer to see and do the asanas, and place it where you’re likely to see it, be it your practice space, your dresser, your bathroom mirror, in front of your desk etc.  It’s a reminder to you that all of us need a little help with our yoga practice. 



Pragya Bhatt

Pragya is a yogini and a writer, based out of Bangalore. A continued student of RIMYI, she is passionate about inspiring students to practice everyday.

Medha Bhaskar

Medha is a teacher at Amrutha Bindu Yoga. She fell in love with yoga on her journey of self-discovery and enjoys spreading the magic.

Follow us on YouTube for the videos:

Amrutha Bindu Yoga

Yoga with Pragya

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