Yoga with Raga: Asanas for Screen Fatigue and Poor Posture
From conference calls to scrolling feeds, our days are spent tethered to screens. Shoulders rounded, necks craned, eyes strained—this is the new posture of our time. Over days and weeks, this quiet tension becomes fatigue. We call it screen fatigue, but its reach is deeper—impacting breath, circulation, mood, and the very way we carry ourselves.
Yet within this stillness lies the potential for change.
Yoga, in its quiet wisdom, offers a pause—not just for the body, but for the mind.
At Raga Svara, we return to the body through movement and music, through posture and presence. Our recent Yoga With Raga session introduces four simple practices to support those experiencing the strain of screen-heavy lifestyles.
These asanas are not extreme. They are small gestures—rooted in breath, designed to undo the tension built in stillness.
- Seated Triyak Tadasana :
This seated variation of Tadasana (Mountain Pose) incorporates sideward stretches to lengthen the spine and open the ribs. For those who sit hunched at desks, Seated Triyak Tadasana offers space—between the vertebrae, in the breath, and in the mind. It’s a simple sway, yet one that reminds the spine how to rise again. - Seated Marjari Asana :
Adapted from the traditional Cat-Cow, this Seated Marjari Asana gently mobilizes the spine while seated. It releases the upper and lower back, stimulates circulation, and reduces stiffness. Each wave of the spine is like a breath drawn through the body—reconnecting movement with awareness, and grounding us after long hours of digital drift. - Uttana Mandukasana :
Opening the chest and stretching the shoulders, Uttana Mandukasana addresses the quiet collapse that screen work encourages. The pose expands the breath space and draws attention back to the center of the body. Posture correction begins here—not in force, but in openness. - Palming :
In this practice, the palms gently cover the closed eyes, allowing warmth and darkness to relax the optic nerves. Palming is a simple act, yet it offers profound relief for digital eye strain and tension headaches. It is not an escape from the screen, but a way to return to the self.
Incorporating these practices into your daily routine can offer more than physical relief. They are an invitation to reconnect with your body, reclaim your breath, and move with presence—even in the midst of a screen-bound world.
At Raga Svara, and through our Raga-based yoga offerings, we blend movement, music, and mindfulness to offer holistic tools for modern well-being. Whether you are an office worker, a creative, or simply someone navigating long hours of screen time—these asanas can help guide you back to balance.
Experience the practice through our YouTube video:
Yoga for screen fatigue is more than a wellness trend—it's a quiet revolution in self-care.
Through breath, posture, and rhythm, we learn again how to sit, how to see, how to be.
