The Need for Yoga in the Digital Era: From screen time to health
Prem Kamde | Sat, 21 Jun 2025
Have you ever wondered what the body feels when our fingers run on the keyboard, our eyes are constantly fixed on the screen, and our spine is bent on the chair instead of being straight?Today is a digital era. We study, work, connect – all through screens. But this modernity has a price: increasing screen time, anxiety, poor posture, and lack of sleep.In such times, yoga is not just an old knowledge, but has become a necessity.
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Photo:
Life spent on screen: The root of new diseases
Life spent on screen
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It is now common to watch screens for 6-10 hours a day.
Lower back pain, neck stiffness and eye strain are increasing due to constant sitting.
Digital Fatigue is a new mental fatigue, which is also affecting the body.
The quality of sleep is also deteriorating due to the blue light of mobile and laptop.
And the solution to all this is not just a gym membership, but a breathing habit - yoga and pranayama.
Role of yoga in digital lifestyle
WhatsApp Image 2025-06-21 at 02.55.12_7b5cccdb
( Image credit : Freepik )
Yoga not only stretches the body, but also stabilizes the mind.
Pranayama improves the flow of oxygen, which keeps the mind calm and alert.
Yogasanas correct posture, which provides relief from back and neck stiffness.
Meditation relieves mental fatigue and reduces stress.
The most important thing - yoga teaches us to pause, which is the most difficult task in the digital era.
Special Yogasanas for Office Workers, Students and Creators
Office Workers:
Office Workers
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- Bhujangasana (Cobra Pose) – A boon for the spine.
- Tadasana (Mountain Pose) – To improve body alignment and balance.
- Shoulder Rolls & Neck Stretches – To remove stiffness of the whole day.
Students:
Students
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- Vrikshasana (Tree Pose) – To increase concentration.
- Balasana (Child’s Pose) – Relief from mental fatigue.
- Bhramari Pranayama – To reduce exam stress and anxiety.
Content Creators & Freelancers:
Content Creators & Freelancers
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Cat-Cow Pose (Marjari Bitilasana) – Reduces the stress caused by continuous sitting.
Eye rotation & Palming – Provides relief to screen-weary eyes.
Anulom-Vilom – For creative clarity and inner peace.
5-minute yoga routine for busy professionals
5-minute yoga routine for busy professionals
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Lack of time? No problem. Do this 5-minute yoga sequence twice a day:
1. 1 minute – Deep breathing
2. 1 minute – Light stretching of neck and shoulders
3. 1 minute – Cat-Cow Pose
4. 1 minute – Meditation while sitting in Vajrasana or Sukhasana
5. 1 minute – Eye exercises (Palming & Eye Rotations)
This short routine will refresh both the body and the mind.
Break from screen, solution from breath
Break from screen, solution from breath
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The digital age has made our lives easier, but its speed has also distanced us from ourselves. Yoga is an attempt to reduce that distance – where we can hear the sound of breath again.
On this International Yoga Day, let us pledge –
That we will give time not only to the screen, but also to our health.
Because if the focus is inside, then the world outside will automatically start looking better.
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Frequently asked questions
- Can yoga be learned without a mobile app?Yes, once you learn the basics, yoga is possible even without a screen.
- Can yoga be done while sitting on a chair?Yes, "Chair Yoga" is an excellent option for office workers.
- Can yoga reduce mobile addiction?Yes, yoga increases self-control which reduces digital addiction.
- Does it feel awkward to do yoga in the office?No, subtle movements like neck rolls and deep breaths can be done comfortably.
- Does yoga improve focus on the screen?Yes, meditation and pranayama increase mental clarity and concentration.
