Being an adult is not easy. Sitting in the office for long hours drain you off the energy and you go home exhausted. As your day does not end even after leaving office, you experience fatigue and exhaustion. It is difficult to have the same kind of energy you had in the morning throughout the day. A few yoga postures in the evening will give you a boost of energy.
Giving 7-8 hours of the day to your work at the office is not easy and what is more difficult is being energetic after you leave your workplace. You feel depleted, exhausted, stressed and tired while you leave for your home. But your work does not end here after leaving the workplace. After reaching home you may have to probably clean your home, prepare meals, people having children have to take care of them, complete some pending office work, prepare for the next day and the list goes on.
To maintain a peaceful and healthy life you should also include Ayurveda in your life as it is the sister science of yoga. Ayurveda courses in India are amongst the most popular ones as India is the birthplace of both Ayurveda and yoga.
This blog discusses some yoga postures that you can practice in the evening to overcome office fatigue:
1. Half moon pose (Ardha Chandrasana)
This pose helps in stretching your spine and tones your back and core muscles. It also helps in toning your buttocks, upper and inner thighs. Apart from these benefits, it also helps in improving digestion and relieves stress.
Steps to perform the asana:
- Stand on the mat and bring your feet together.
- Raise your hands above your head and try to extend the stretch.
- Exhale and bend sideways from your hips by keeping your hands together.
- Keep your elbows straight and do not bend forward.
- Hold this pose for a few seconds, inhale and come back to the standing position.
- Repeat this pose with the other side.
2. Bridge pose (Setubandhasana)
This pose helps in toning your belly fat and strengthens your core muscles. It also helps in toning your thighs, improving flexibility and strengthening the shoulder muscles.
Steps to perform the asana:
- Start this asana by lying on your back. Now, bend your knees and your feet should be flat on the floor.
- Exhale and by using the strength of your arms push your pelvis off the floor, towards the ceiling.
- Your body should be lifted in a way that it is in the air, like a bridge and your neck and head should be flat on the floor.
- Hold this position for a few seconds and lower your body.
3. Camel pose (Ustrasana)
This pose brings relief in menstrual discomfort. It is also helpful against respiratory ailments, backaches, anxiety and fatigue. This asana stretches your front body, thighs, ankles, groin, abdomen and chest. It also helps in stimulating abdominal organs, increasing the blood flow to the uterus.
Steps to perform the asana:
- Kneel down and your shin should be pressed on the floor, so that it is flat on the floor.
- Place your hands on both sides of the pelvis.
- Your palms should be kept on the top of the hip bone.
- Push your tailbone forwards and downwards and keep your upper body up.
- By inhaling tilt your head back and slowly lean back.
- Place your palms on the soles of your feet for support.
- Hold this position for a few seconds and come back to the position where you started from.
4. Triangle pose (Trikonasana)
This asana helps in relieving constipation, back pain and stiffness caused due to sitting for long hours. It helps in maintaining your overall balance, peace and strengthens your neck, back and shoulder muscles. It also helps in strengthening your legs, knees, ankles and chest. This asana also improves digestion and the rate of metabolism. It makes your calmer, reduces stress and anxiety.
Steps to perform the asana:
- Stand on your mat and spread your legs.
- Stretch one foot outwards so that your toes face sideways and put the other foot inwards.
- Stretch your arms sideways. After bending at your hips, lower one arm towards the outward turned leg.
- Your body weight should be distributed equally on both your legs.
- Exhale when you bend down.
- Place your arm on the ankle, knee or shin.
- Hold this position for a few seconds by breathing in and out.
- Exhale and come back to the standing position.
- Repeat this on the other side.
5. Locust pose (Shalabasana)
This posture is very good for people suffering from lower back pain and indigestion. It helps in toning the muscles of your thighs, upper thighs and buttocks. This asana is useful in extending your spine and making you more flexible. It is useful in releasing stress and helps in controlling your cortisol levels which helps you to feel more energized.
Shalabhasana helps to balance the endocrine system so that all your hormones are released in the right amounts which keep your body healthy.
Steps to perform the asana:
- Lie down on your stomach and place your arms on either side with your palms facing upwards.
- Your chin should be on the floor and gently tilt your head backwards.
- Inhale and make an arch with your head, shoulders and legs facing the ceiling.
- Hold your breath while holding this position.
- Exhale and slowly lower your body to the floor to come back to the starting position.
- Rest your head on one side to relax.
Author Bio :
Manmohan Singh is a passionate Yogi, Yoga Teacher and a Traveller in India. He organize 200 hour Yoga Teacher Training in Rishikesh and Ayurveda Course in Kerala. Manmohan loves writing and reading books related to yoga, health, nature, Himalayas and Trekking in India.
