Work Break Yoga – Open Lessons for People Working From Home

Working from home could put a toll on our health. You are lucky if you have the proper working environment and fixtures. However, for most of us, we use our dinner tables and couches to work on. Our postures could easily suffer from these work-from-home challenges. It could strain the mind and hurt our spirits.

In this series, we will try to turn the situation around in our favour! We will do short yet effective sequences for releasing stagnation, correcting postural imbalances and restoring the brain.  

Watch: Yoga as Long-Term Practice for Health and Wellness.

More Tips: Break Free from Strain When Working From Home. 

  1. Take your BREAK! Separate your home from work your work. 
  2. Hydrate! Eat on time! 
  3. Work beside a window. Let fresh air come in, even in cold weather.
  4. Move your eyes! Look out the window! Find greens, blues, yellows, browns, reds, purples. You can move your eyes rapidly over these colours. Then, cup your eyes with your palms. 
  5. Sit tall. Do not slouch. 
  6. Walk outside, even around the house premises. Arrange the plants. Check the mailbox. Run your car engine for a minute or two.
  7. When you are on break, switch off your computer. Turn off your phone! Take a nap if possible.

Day One: Decompressing and Clearing

Day Two: Energising and Strengthening

Correct postural imbalances through asymmetrical balancing poses and side stretching asana.

When balanced and healthily aligned, the pelvis resembles a box shape with the four sides – front, back, left and right sides, are square with each other. The pubic symphysis (pubic bone) and the sacrum are balanced both in the front and back. The right and left side bones of the hips are also aligned with each other and are parallel to the sagittal (side) plane. 

The pelvic floor has the following parts; the genitals, anus, the lower portion of the inner hips. When properly aligned, the sitting bones are level with each other. The genitals and  the anus are aligned with each other too. Overall, it is the optimal alignment of the pelvis.

The Tadasana promotes the proper alignment of our hips. Standing asanas are effective for developing strength of the hips. They are easy to set up and practise, therefore, beneficial for general students. The hips support the spine. Proper spine and pelvic alignment promotes healthy energy flow. Standing asanas are simple to practice and ideal for all types of abilities.

The energetic body develops as the pelvis strengthen and become more open. When the flow of energy is balanced, the bandhas develops swiftly. The mulabandha activates due to the undisrupted flow of prana in the hips. When the mulabandha awakens, the astral chakras of the Muladhara (root) and svadhisthana (sacrum) inevitably awaken too.  Every element related to energy comes from the hips. 

This should never be taken for granted, for out safety. Yes, higher chakras could activate through methods which bypass the pelvis, but they are not sustainable and could permanently damage the brain. The hips regulate the intensity of the electricity flowing through the nadis. There is no shortcut in this journey. We all need to grow and master the foundation first.

Day Three: Meditation for Clarity and Focus!

An absolute concentration in the object of meditation absorbs the mind. One of the first subtle vibrations to manifest in hatha yoga is the nada or sound vibration. I attained my first Samadhi through listening to nada. It activates the ajna chakra and opens the inner brain. One can listen to the nada even in savasana. But it is easy to fall asleep in savasana. The goal of meditation is to remain conscious while exploring the consciousness.


Siddhasana is the ideal posture for meditation for it balances the cardiorespiratory system, therefore, preventing a sudden drop in body’s internal temperature. The siddhasana (and other sitting postures) is the ideal posture for meditation for students who easily fall asleep during meditation. Siddhasana is perfect for a student who has a psychic temperament.

Hatha Yoga is just one of the many ways to transcend our tendencies. Samadhi dissolves our samskaras quickly. Whatever system you choose, make sure that you follow it consistently. You should persevere and allow it to grow in your lives. Moderate your desires but do not fight them. In all things we do, we do them positively! Positivity lifts us higher. Be patient. It will come.

Let us increase the electrical impulses in the brain with this meditation.

  • Sharper mind and senses
  • Relaxes optic nerves
  • Calms the breath, slows down heart beat
  • Stimulates vagus nerve for better autonomic functions.

Day Four: Deep Hip Stretching

Sitting for long periods in improper posture and not taking short breaks can lead to numerous health issues. It is the number one cause of piriformis pain, back problems that lead to sciatic compression, energy cuts and debilitating pains.

Another cause is when your work requires standing for long periods as you tend to put more weight over one side, resulting in not just piriformis pain but imbalances in the Sarco lumbar spine. Locking knees and hips are also common for people whose work require long periods of standing. Examples are receptionists, hospital workers, train staff, teachers and lecturers, cafe staff etc.

Specific stretches helps alleviate sciatic and piriformis pains. Hot compress help too if the pain becomes too intense. But the best is still prevention. Stand up and walk around your workspace periodically (hourly if possible).

No one knows the struggle of sciatic conditions than someone who has it. I have scoliosis, and sciatic discomfort has always been part of my life. I am grateful for the gift of knowing yoga. Never did I take medication to manage my condition.

Get up! You deserve a break. This lesson is short yet complete!

Day Five: Energy-Channelling for Increasing Brain Energy

You’ve made it! Well done for finishing our Work Break Yoga Programme. You cannot overestimate the work you’ve put through for your long-term health, wellness and well-being. I am proud of you.

For Day 5, I have two classes for you, a dynamic and a relaxing flow. Choose depending on your preference and feel. Both lessons aim to increase the pranic (energy) flow in the brain. You may alternate them too!

REMEMBER: By finishing this series, you have broken through the difficult part of self-practice; CONSISTENCY. I made the lessons short, doable yet complete. Keep going. I would love to hear about your progress.