Simple yoga for computer operators

Dhyana.for computer

Dhyana.for computer


Those who are working with computers from morning till evening should adopt some simple Yogasanas to get relief and to regain health. Continuous concentratin causes problems to the eyes, neck, shoulders, back and hips. Such people cal solve their problems by sitting in their places. They have to practice these postures for 5 to 8 minutes for every 2 hours duration.

Simple postures

  1. Sitting on your chair, lift your hands till the head, claps your fingers and take deep breath (twice).

  2. Keep your fingers on your shoulders and move the hands forwards and backward.

  3. Drink ½ or a glass of water slowly (Don’t drink coffee or tea)

  4. Keep your back, neck, head straight, loosen your body, close your eyes gently and do Sukha Pranayama three times.

  5. Do Dhyana keeping your back, neck, head straight. Watch your breathe then rub your palms and touch the closed eyes, and then watch the palms.

Yogasanas that can be done

Simple exercises, Tadasana, Vrikshasana, Uttanasana, Trikonasana, Padmasana, vajrasana, Shashankasana, Ushtrasana, Vakrasana, Sarvangasana,Makarasana, Bhujangasana, Shavasana, Pranayama and Dhyana.

Yogaratna Gopalakrishna Delampady

Retd Senior Health Inspector, International Yoga Refree

Parijata’, Padavu, Konchadi Post,

Mangalore – 575 008


The fourth step of Ashtanga yoga is Pranayama, Pranayama helps in regulating breath and makes breathing systematic increasing the capacity of lungs and nervous system – Nadi gets (Rhythmatic) purified removing unsteadiness of the mind and makes one’s mind calm. Scientifically speaking it purifies the Life cells. Maximum amount of oxygen reaches the lungs by Pranayama and exhalation sends our impurities like carbon dioxide. By through normal breathing a person takes in 500 C.C. of air. But in Pranayama one inhales 3000-4000 C.C. one can (inhales0 increase one’s life span by doing Pranayama systematically.

What is Pranayama? What are its uses?

Prana means vital force and Ayama means control. Pranayama means the control of the vital force through concentration and regulated breathing. Regulating the mind and Pancha Prana through controlled breathing is ‘Pranayama’ Lord Rama was told by sage Vashishta that a yoga sadhaka should have the objective of achieving deliverance (moksha) through Samadhi.

According to sage Patanjali Pranayama is ‘Shwasa Prachwasayorgati Vichedhata Pranayamaha’ Restraints over inhalation and exhalation is Pranayama. Sage Patanjali directed 8 angas in yoga and put a scientific basis for them.

Shwasa is the carrier of Prana (vital force). The energy of Prana flows through Nadis. If the flow of vital force, Prana is accurate, all our activities will be proper. According to yogis all the activities of our body are controlled (regulated) by Prana vayu (oxyen) and 5 Pancha upapranas. The Pancha pranas are Prana, Apara Samana, Udana, Vyana.

Benefits: Prana Vayu (oxygen) enters lungs, moves in heart cotnrollign breathing. It purifies blood and Nadis.

Apana Vayu moves near the buttocks which helps in throwing out impurities in the body. Exhalation is also Apana Vayu.

Samana Vayu flows in the naval region corrects digestive processes and blood circulation system.

Udana vayu flows in the throat region and controls sound in the throat. Gives vitality to body.

Vyana Vayu moves throughout the body and distributes energy gained from food and Pranavayu to the entire body through nerves and blood vessels. Protects the body from disintegration.

The Mantra of Pranayama (to be chanted at the beginning of Pranayama)

Pranasyedam Vashe Sarvam Trideveyath Pratistitam I

Mateva putran rakshaswa, Srishcha Prajnanshwa vidhehana thi II

All transactions in Triloka are controlled by Prana. O, Prana, Protect us like the mother protects her child. Grant us knowledge and wealth.

Uses: Breathing is essential for our survival

  • Pranayama Corrects defective breathing.

  • One can control sense organs and have concentration.

  • Pranayama purifies the wavering mind. Purifies Pranamaya Kosha Mind becomes calm & Stable. Rejuvinates lungs.

  • Heart becomes clam.

  • It supplies oxygen to the lungs in more quantity. We breathe through right nostril and when we are sleeping, we breathe through left nostril. So a lot of carbon dioxide is pushed out. Right nostril is Soorya Nadi and left is Chandra Nadi. Breathing through right nostril warms up the body and breathing through left nostril cools the body. If Pranayama is practiced daily the capacity of lungs increases by which problems like Asthama, B.P. come under control.

Volunatary, firm, deep, long balanced breathing is Pranayama.

By having control over breathing one can have a long life.

A healthy person should have

– One breathing for every 4 seconds.

  • 15-20 Respirations for 1 minute.

  • 900 respirations for 1 hour

  • 21,600 respirations for a day.

  • 78,84,000 respirations for one year.

If this number of respirations decrease. One can have long life span. So breathing should be systematically. Should be done under the guidance of a suitable teacher. Breathing is an involuntary process. It continues even we are in sleep. This process goes on under the control of Medulla oblongata. In this respiration process involuntary nerves, chemicals, nostrils, wind pipe, lungs and diaphragm take part. This diaphragm helps in the expansion and contraction of lungs. It one eats to the brim, the action of lungs is obstructed. If our mind is considered as a horse, Prana and desires are two powerful horses. If Prana (breathing) is brought under control, our desires also are controlled. As a result mind becomes firm and calm. By the inspiration of mind, sense organs get involved with comforts and luxuries tightening our bondage with the world and if one goes away from them it is Moksha.

If involuntary process of respiration is made voluntary, then one can live longer. Ancient saints and sages lived for a very long time because of this. A turtle breathes 5 times for a minute and lives for more than 150 years.

Rules to be followed while practicing Pranayama.

  • Practice Pranayama is empty stomach or 2-3 hours after taking food were minimum clothes and keep your body open to the outer world.

  • Practice on a mat or a blanket and in a clean surrounding.

  • Don’t do Pranayama in a hurry.

  • Keep your back, neck and head straight. Body should be loose. Have a contended face and practice happily.

  • Pranayama should be continuous, soundless and slow inhalation (Pooraka) and exhalation (expiration) Rechaka)

  • Don’t check your breath when practicing.

  • Pranayama should be learnt under the guidance of a teacher.

  • Shavasana should be done after Pranayama.

  • One must have the practice of sitting in Sukhasana or Padmasana or in any other posture for a long time.

The suitable pose for Pranayama in sukhasana/Padmasana. Swastikasana/Vajrasana/Veerasana or Siddhasana. One must learn some Yogasanas before practicing Pranayama. If there is a feeling of some kind of pain while doing Pranayama, one should not practice it.



Inhaling air and the spirit in the atmosphere inhaling oxygen in a large quantity.



Holding the breath after inhalation (Beginners must not do it)



Exhaling the air fully. (Giving out carbon dioxide in a large quantity.

Types of Pranayama

  • Vibhageeya Pranayama

  • Sukha Pranayama

  • Bahya Kumbhaka (not inhaling for sometime after exhaling air completely)

  • Antara Kumbhaka (nor exhaling for sometime after inhalation)

  • Simple Pranayama

  • Nadi shodhana

  • Sooryanuloma

  • Chandranuloma

  • Sit Kari

  • Sheetali

  • Sadanta

  • Ujjayi

  • Bharamari

  • Bastrika

Yogaratna Gopalakrishna Delampady

Retd Senior Health Inspector, International Yoga Refree

Parijata’, Padavu, Konchadi Post,

Mangalore – 575 008

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