Simple Yoga for Computer Operators

Jan 8, 2011

Those who work 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 can solve their problems by sitting in their places. They need to practice these postures for 5 to 8 minutes every two hours.

Simple postures

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

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

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

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

Do Dhyana keeping your back, neck and head straight. Watch your breath, 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.


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 out impurities like carbon dioxide. Through normal breathing a person takes in 500 cc of air. But in Pranayama one inhales 3000-4000 cc of it (one can 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 (oxygen) and five Pancha upapranas. The Pancha pranas are Prana, Apara, Samana, Udana and Vyana.

Benefits: Prana Vayu (oxygen) enters lungs, moves in heart controlling 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 and corrects digestive processes and blood circulation system.

Udana vayu flows in the throat region and controls sound in the throat. It 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.


Breathing is essential for our survival. Pranayama corrects defective breathing. One can control sense organs and improve concentration.

Pranayama purifies the wavering mind. It purifies Pranamaya Kosha Mind becomes calm and stable. Rejuvinates lungs.

Heart becomes clam. It supplies more oxygen to the lungs. 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 asthma and BP-related troubles come under control.

Volunatary, firm, deep, long balanced breathing is Pranayama. By exercising control over breathing one can have a long life.

A healthy person should have

One respiration for every 4 seconds.
15-20 respirations for 1 minute.
900 respirations for 1 hour
21,600 respirations for day.
78,84,000 respirations for one year.

So breathing should be systematic, done under the guidance of a suitable teacher. Breathing is an involuntary process. It continues even whenwe are asleep. 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. The diaphragm helps in the expansion and contraction of lungs. If 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 on an empty stomach or 2-3 hours after taking food. Wear 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. Be relaxed and practice happily.

Pranayama should be continuous, soundless and with 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 practice sitting in Sukhasana or Padmasana or in any other posture for a long time.

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.

Pooraka: Inhaling air and the spirit in the atmosphere, inhaling oxygen in large quantity.

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

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

Types of Pranayama

Vibhageeya Pranayama
Sukha Pranayama
Bahya Kumbhaka (not inhaling for sometime after exhaling air completely)
Antara Kumbhaka (not exhaling for sometime after inhalation)
Simple Pranayama
Nadi shodhana
Sit Kari

Gopalakrishna Delampady - Archives:

By Gopalakrishna Delampady
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Comment on this article

  • Dr. Cajetan Coelho, Goa, India

    Fri, Jun 03 2011

    Nice initiation in yoga practice. Thanks Gopalakrishna Delampady.

  • Jagadeesh, K, mangalore

    Tue, Jan 25 2011

    Very good article for this computer age.

  • ramesh, markanja

    Fri, Jan 21 2011

    Nice article.It's simple and can be understood by anybody.Thanks

  • Ganpathy Raikar, Mangalore

    Fri, Jan 14 2011

    Hello sir...
    it's a very good article,since it encloses the ultimate therapy of relieving stess..hence it's a boon for all of us...
    Proud to be your student.. sir..

  • Anand , Bangalore

    Tue, Jan 11 2011

    I really appreciate his work well done sir. With absolutely no prior experience or knowledge about breathing techniques after watching his write up i was so inspired and started learning. I was initially a bit skeptical and apprehensive about what i can learn and gain. Gopala krishna sir s article cleared all my apprehensions. And got required information about d postures and techniques. His article inspired and motivate even a ' novice student ' like me to keep going .

    I learnt something useful hopefully help me d rest of my life. I can very well experience d results of his work. Ur article has been a advice and guidance and was very helpful and given me a new perspective. Pls accept my sincerest thanks and gratitude for ur help and ur dedication . ' only unto those great souls who have implicit faith equally in both a guru and d supreme lord are all confidential imports of vedic knowledge revealed. Thank you respected sir . . .

  • Prof.Suresh, Bangalore

    Mon, Jan 10 2011

    This article for computer professionals is an excellent and extraordinary one. Thanks to Indian yoga Guru Mr.Delampady and daijiworld


    Mon, Jan 10 2011

    Tnak you Daijiworld, very good article & useful information. Many Thanks to Delampady.

  • sindhu meda, bangalore

    Mon, Jan 10 2011

    excellent...marvellous ...a quick glance by our indian techies will definitely help them...very important and mandatory article even for the student community...the bulk of info provided about breathing techniques explains the basic necessities to all the citizens of this world...this will definitely clear doubts about amateur yoga practitioners ...this article will definitely help our indian techies about our rich ancient bulk of information about pranayama .....this article is the best health pack to all professionals......keep it up delampady sir ...hats off to u sir . ..

  • Reshma, sullia

    Sat, Jan 08 2011

    The ultimate article especially for the ones living in this world of technology, who spend hours working in front of the computers..A good way of relaxation amidst the heavy work. Thank u so much so and also credits to the us with such an information regularly.

  • Suresh, Bangalore

    Sat, Jan 08 2011

  • james, india.(udipi). now iam in kuwait

    Sat, Jan 08 2011

    even i ,love 2 much i need more article about youga.thank u 4 publishing can lern more about youga. i am from kuwait. if i contact sutabel persons how i can ,,,? pls send some more thank u


    Sat, Jan 08 2011

    Nice Article for every computer users. Now a days, mental stressness is the prime sickness of every computer operator.

  • Nikitha, Bangalore

    Sat, Jan 08 2011

    Nice to see good articles on yoga. More informative, simple and useful. Thank you sir. Keep writing yoga-pranayama-dhyana articles in webs to lead us in cultural way.

  • Vijay, Bangalore

    Sat, Jan 08 2011

    Thank you. Very useful and much needed info.

  • Preetham, puttur

    Fri, Jan 07 2011

    again very good article sir.. its very useful for students and this should be followed in colleges and companies before and after working.. thank u sir..

  • Smt. Laxmi Amma, kasaragod

    Fri, Jan 07 2011

    it is a very good article.. my grandson is an computer engg.. its very helpful.. thank u Delampady and daijiworld..

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