Working from home? Then it is likely that you are sitting at the kitchen or dining-room table (or on a sofa or your bed) as you take your calls and draft your emails. And, chances are, you are hunched over in an awkward position.
For millions of people, working from home has become the new normal. For many, however, this novel way of working is an ergonomic nightmare. Although we need to embrace the change, there is no need to embrace the pain that comes with it. Whether you are an office or remote worker, sitting for more than eight hours a day in front of a computer can wreak havoc on your body.
It destroys your posture, and leads to neck, shoulder and lower-back pain. It also increases your risk of developing obesity, heart disease, diabetes and strokes. Numerous studies show that regular yoga practice can help reduce neck, shoulder and lower-back pain – but it can also increase energy levels, relieve stress and improve productivity.
So here is a sequence of 11 simple yoga poses that you can do at your desk at any point in the day. Remember to breathe normally throughout the stretches, and never hold your breath.
Neck stretches
These are great for relieving stiffness and tension in the neck and shoulders.
Step 1: Neck extension (backward)
Gently extend the neck by looking backwards while keeping the shoulders and back static. Once the head has gone back as far as it can, hold for 5 to 15 seconds then return the head to a neutral position.
Step 2: Neck flexion (forward)
Bring your chin to your chest. Once the head has flexed forward as far as it can go, hold the stretch for 5 to 15 seconds before returning to a neutral position.
Step 3: Lateral neck flexion (side to side)
Slowly bend the head to one side toward the shoulder. Keep the shoulders and back static. Hold the stretch for 5 to 15 seconds then repeat in the opposite direction.
Step 4: Neck rolls
Let your chin drop towards your chest. Relax and let the head hang heavy. Exhale. On an inhale, begin to circle your head to the right side, then to the back, then to the left side and exhale as your chin drops towards your chest. Continue slowly circling for five rotations and then switch directions and circle the other way five times.
Triceps stretch
This movement will improve flexibility, lengthen muscles and increase your range of motion. It also helps to prevent tight muscles, loosen connective tissue and boost circulation.
Raise your arm straight up, then bend it behind the head. Use the opposite arm to push your elbow downward while putting resistance through the elbow. Hold for about 10 to 30 seconds.
Release the stretch and repeat on the other side.
Cow / Cat stretch
These simple and gentle poses will stretch the spine and loosen back muscles. They are effective for spinal flexibility and work wonders for lower, upper and middle back stiffness. They also softly stimulate and strengthen the abdominal organs.
Cow pose (Bitilasana)
Perch on the front edge of your seat if you can, with both feet flat on the floor. Place your hands on your knees or on the chair and straighten your arms as much as you can. On an inhale, arch your back, start lifting your chest as you look up towards the ceiling.
Cat Pose (Marjaryasana)
On the next exhale, draw your belly towards your spine, round your back as you push the floor away with your palm and let your head drop forward. Release the crown of your head towards the floor with gaze towards the thighs, but do not force your chin to chest. Repeat the cat-cow movements on each inhale and exhale for five to 20 breaths.
Cow / Cat with eagle arms
This pose stretches the shoulders and upper back, and is also great for focus and concentration.
Step 1: Sit up tall and place your feet flat on the ground. Stretch your arms straight forward, parallel to the floor, and wrap the right upper arm underneath the left one. Bring your palms to touch and lift your elbows up, but make sure your shoulders stay down. Hold for 10 breaths.
Step 2: On an inhale, arch your back, lift your chest, look up towards the ceiling, and aim to point your elbows up. Hold for five seconds.
Step 3: On an exhale, round your back, let your head drop forward and point your elbows toward your stomach. Hold for five seconds.
Step 4: Continue these movements, slowly and gently, for 10 deep breaths.
Step 5: Unwind your arms and repeat with your arms reversed.
Seated figure four
This will help stretch the muscles around your hips and glutes, and relieve stiffness in the lower back.
Step 1: Keep your feet flat and back straight. Bring your left ankle over the top of your right thigh.
Step 2: Place your left hand on your left knee and push your left knee away from you. Keep your foot flexed for a deeper stretch.
Step 3: Hold for 20 seconds to one minute.
Step 4: Release to switch legs and repeat on the opposite side.
Seated spinal twist
This move will improve flexibility, stretch the back muscles and hips, and massage abdominal organs.
Step 1: Keep your feet flat and back straight. Place your right hand behind you, on the top of the chair, and place your left hand on the right armrest, or lower. Your body will naturally turn.
Step 2: Take a deep breath and as you exhale use your left arm to pull your body. Look over your right shoulder.
Step 3: Hold the position for 10 breaths to one minute, pushing deeper into the position as you exhale. Rather than using the force of your grip to get deeper, twist keeping the entire length of the spine.
Step 4: Inhale and place your hands on your thighs. Repeat on the other side.
Shoulder extensor chair stretch
This pose helps to increase blood flow to shoulders and boosts mobility and flexibility.
Step 1: Place both hands shoulder distance apart on the back rest of a chair.
Step 2: Take a big step away from the chair, keeping feet hip-distance apart, and knees and hips in one line. Drop your chest towards the floor.
Step 3: Move the legs further back, as required, to increase the stretch.
Step 4: Hold the pose for at least 15 seconds to one minute, then stand up and relax.
Step 5: Repeat two to four times.
High crescent lunge chair
This pose helps the front of the body to expand, which increases energy and reduces fatigue. It also stretches and strengthens the thighs, hips and glutes while creating stability and balance.
Step 1: Hold on to the back of a chair. Step your left foot back and bend the right knee to 90 degrees.
Step 2: Keep the back leg strong and active by lifting your heel and drawing it forward so it aligns directly over your back toes.
Step 3: Square your hips so they are parallel the chair. Keep your head at a neutral position, gaze to a single spot and back straight at the centre.
Step 4: Take steady breaths in and out through your nose. Hold for three to five breaths and then switch sides.
High crescent lunge twist
This pose stretches the entire body. Twisting the torso applies pressure to the internal organs. This tones them and increases their ability to detoxify the body. This pose also helps to improve your balance and increases your energy level.
Step 1: Form your high crescent lunge, with your right leg at the back and your left knee bent at 90 degrees in front of you. Inhale to lengthen your torso to an upright position.
Step 2: Exhale and twist with your right hand on the chair and left arm extended outwards behind you. Gaze back over the middle finger of your left hand.
Step 3: Hold the pose for five to eight breaths. Stand up and switch sides.
Nerry Toledo is an independent yoga instructor in Dubai. For more information, visit www.nerryfit.com
Dust and sand storms compared
Sand storm
- Particle size: Larger, heavier sand grains
- Visibility: Often dramatic with thick "walls" of sand
- Duration: Short-lived, typically localised
- Travel distance: Limited
- Source: Open desert areas with strong winds
Dust storm
- Particle size: Much finer, lightweight particles
- Visibility: Hazy skies but less intense
- Duration: Can linger for days
- Travel distance: Long-range, up to thousands of kilometres
- Source: Can be carried from distant regions
PROFILE OF HALAN
Started: November 2017
Founders: Mounir Nakhla, Ahmed Mohsen and Mohamed Aboulnaga
Based: Cairo, Egypt
Sector: transport and logistics
Size: 150 employees
Investment: approximately $8 million
Investors include: Singapore’s Battery Road Digital Holdings, Egypt’s Algebra Ventures, Uber co-founder and former CTO Oscar Salazar
Match info
Uefa Champions League Group H
Manchester United v Young Boys, Tuesday, midnight (UAE)
The specs
Engine: 2.0-litre 4-cyl turbo
Power: 201hp at 5,200rpm
Torque: 320Nm at 1,750-4,000rpm
Transmission: 6-speed auto
Fuel consumption: 8.7L/100km
Price: Dh133,900
On sale: now
Which honey takes your fancy?
Al Ghaf Honey
The Al Ghaf tree is a local desert tree which bears the harsh summers with drought and high temperatures. From the rich flowers, bees that pollinate this tree can produce delicious red colour honey in June and July each year
Sidr Honey
The Sidr tree is an evergreen tree with long and strong forked branches. The blossom from this tree is called Yabyab, which provides rich food for bees to produce honey in October and November. This honey is the most expensive, but tastiest
Samar Honey
The Samar tree trunk, leaves and blossom contains Barm which is the secret of healing. You can enjoy the best types of honey from this tree every year in May and June. It is an historical witness to the life of the Emirati nation which represents the harsh desert and mountain environments
The specs: 2018 Maxus T60
Price, base / as tested: Dh48,000
Engine: 2.4-litre four-cylinder
Power: 136hp @ 1,600rpm
Torque: 360Nm @ 1,600 rpm
Transmission: Five-speed manual
Fuel consumption, combined: 9.1L / 100km
UAE v Gibraltar
What: International friendly
When: 7pm kick off
Where: Rugby Park, Dubai Sports City
Admission: Free
Online: The match will be broadcast live on Dubai Exiles’ Facebook page
UAE squad: Lucas Waddington (Dubai Exiles), Gio Fourie (Exiles), Craig Nutt (Abu Dhabi Harlequins), Phil Brady (Harlequins), Daniel Perry (Dubai Hurricanes), Esekaia Dranibota (Harlequins), Matt Mills (Exiles), Jaen Botes (Exiles), Kristian Stinson (Exiles), Murray Reason (Abu Dhabi Saracens), Dave Knight (Hurricanes), Ross Samson (Jebel Ali Dragons), DuRandt Gerber (Exiles), Saki Naisau (Dragons), Andrew Powell (Hurricanes), Emosi Vacanau (Harlequins), Niko Volavola (Dragons), Matt Richards (Dragons), Luke Stevenson (Harlequins), Josh Ives (Dubai Sports City Eagles), Sean Stevens (Saracens), Thinus Steyn (Exiles)
The Baghdad Clock
Shahad Al Rawi, Oneworld
VEZEETA PROFILE
Date started: 2012
Founder: Amir Barsoum
Based: Dubai, UAE
Sector: HealthTech / MedTech
Size: 300 employees
Funding: $22.6 million (as of September 2018)
Investors: Technology Development Fund, Silicon Badia, Beco Capital, Vostok New Ventures, Endeavour Catalyst, Crescent Enterprises’ CE-Ventures, Saudi Technology Ventures and IFC
About Okadoc
Date started: Okadoc, 2018
Founder/CEO: Fodhil Benturquia
Based: Dubai, UAE
Sector: Healthcare
Size: (employees/revenue) 40 staff; undisclosed revenues recording “double-digit” monthly growth
Funding stage: Series B fundraising round to conclude in February
Investors: Undisclosed
Labour dispute
The insured employee may still file an ILOE claim even if a labour dispute is ongoing post termination, but the insurer may suspend or reject payment, until the courts resolve the dispute, especially if the reason for termination is contested. The outcome of the labour court proceedings can directly affect eligibility.
- Abdullah Ishnaneh, Partner, BSA Law
Key findings of Jenkins report
- Founder of the Muslim Brotherhood, Hassan al Banna, "accepted the political utility of violence"
- Views of key Muslim Brotherhood ideologue, Sayyid Qutb, have “consistently been understood” as permitting “the use of extreme violence in the pursuit of the perfect Islamic society” and “never been institutionally disowned” by the movement.
- Muslim Brotherhood at all levels has repeatedly defended Hamas attacks against Israel, including the use of suicide bombers and the killing of civilians.
- Laying out the report in the House of Commons, David Cameron told MPs: "The main findings of the review support the conclusion that membership of, association with, or influence by the Muslim Brotherhood should be considered as a possible indicator of extremism."
EA Sports FC 26
Publisher: EA Sports
Consoles: PC, PlayStation 4/5, Xbox Series X/S
Rating: 3/5
TV: World Cup Qualifier 2018 matches will be aired on on OSN Sports HD Cricket channel
UAE currency: the story behind the money in your pockets
Points to remember
- Debate the issue, don't attack the person
- Build the relationship and dialogue by seeking to find common ground
- Express passion for the issue but be aware of when you're losing control or when there's anger. If there is, pause and take some time out.
- Listen actively without interrupting
- Avoid assumptions, seek understanding, ask questions
How to help
Send “thenational” to the following numbers or call the hotline on: 0502955999
2289 – Dh10
2252 – Dh 50
6025 – Dh20
6027 – Dh 100
6026 – Dh 200
Company profile
Date started: Founded in May 2017 and operational since April 2018
Founders: co-founder and chief executive, Doaa Aref; Dr Rasha Rady, co-founder and chief operating officer.
Based: Cairo, Egypt
Sector: Health-tech
Size: 22 employees
Funding: Seed funding
Investors: Flat6labs, 500 Falcons, three angel investors
COMPANY%20PROFILE%20
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COMPANY%20PROFILE
%3Cp%3E%3Cstrong%3ECompany%20name%3A%3C%2Fstrong%3E%20Revibe%20%0D%3Cbr%3E%3Cstrong%3EStarted%3A%3C%2Fstrong%3E%202022%0D%3Cbr%3E%3Cstrong%3EFounders%3A%3C%2Fstrong%3E%20Hamza%20Iraqui%20and%20Abdessamad%20Ben%20Zakour%20%0D%3Cbr%3E%3Cstrong%3EBased%3A%3C%2Fstrong%3E%20UAE%20%0D%3Cbr%3E%3Cstrong%3EIndustry%3A%3C%2Fstrong%3E%20Refurbished%20electronics%20%0D%3Cbr%3E%3Cstrong%3EFunds%20raised%20so%20far%3A%3C%2Fstrong%3E%20%2410m%20%0D%3Cbr%3E%3Cstrong%3EInvestors%3A%20%3C%2Fstrong%3EFlat6Labs%2C%20Resonance%20and%20various%20others%0D%3C%2Fp%3E%0A
Company info
Company name: Entrupy
Co-founders: Vidyuth Srinivasan, co-founder/chief executive, Ashlesh Sharma, co-founder/chief technology officer, Lakshmi Subramanian, co-founder/chief scientist
Based: New York, New York
Sector/About: Entrupy is a hardware-enabled SaaS company whose mission is to protect businesses, borders and consumers from transactions involving counterfeit goods.
Initial investment/Investors: Entrupy secured a $2.6m Series A funding round in 2017. The round was led by Tokyo-based Digital Garage and Daiwa Securities Group's jointly established venture arm, DG Lab Fund I Investment Limited Partnership, along with Zach Coelius.
Total customers: Entrupy’s customers include hundreds of secondary resellers, marketplaces and other retail organisations around the world. They are also testing with shipping companies as well as customs agencies to stop fake items from reaching the market in the first place.
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Engine: 3.8-litre V6
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Torque: 355Nm at 5,200rpm
Transmission: 8-speed auto
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The five pillars of Islam
David Haye record
Total fights: 32
Wins: 28
Wins by KO: 26
Losses: 4
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A list of the animal rescue organisations in the UAE
MATCH INFO
Uefa Champions League semi-final, first leg
Bayern Munich v Real Madrid
When: April 25, 10.45pm kick-off (UAE)
Where: Allianz Arena, Munich
Live: BeIN Sports HD
Second leg: May 1, Santiago Bernabeu, Madrid
WWE Super ShowDown results
Seth Rollins beat Baron Corbin to retain his WWE Universal title
Finn Balor defeated Andrade to stay WWE Intercontinental Championship
Shane McMahon defeated Roman Reigns
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Mansoor Al Shehail won the 50-man Battle Royal
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Bharat
Director: Ali Abbas Zafar
Starring: Salman Khan, Katrina Kaif, Sunil Grover
Rating: 2.5 out of 5 stars
DMZ facts
- The DMZ was created as a buffer after the 1950-53 Korean War.
- It runs 248 kilometers across the Korean Peninsula and is 4km wide.
- The zone is jointly overseen by the US-led United Nations Command and North Korea.
- It is littered with an estimated 2 million mines, tank traps, razor wire fences and guard posts.
- Donald Trump and Kim Jong-Un met at a building in Panmunjom, where an armistice was signed to stop the Korean War.
- Panmunjom is 52km north of the Korean capital Seoul and 147km south of Pyongyang, North Korea’s capital.
- Former US president Bill Clinton visited Panmunjom in 1993, while Ronald Reagan visited the DMZ in 1983, George W. Bush in 2002 and Barack Obama visited a nearby military camp in 2012.
- Mr Trump planned to visit in November 2017, but heavy fog that prevented his helicopter from landing.
The%20end%20of%20Summer
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Benefits of first-time home buyers' scheme
- Priority access to new homes from participating developers
- Discounts on sales price of off-plan units
- Flexible payment plans from developers
- Mortgages with better interest rates, faster approval times and reduced fees
- DLD registration fee can be paid through banks or credit cards at zero interest rates
The specs: 2018 Nissan Altima
Price, base / as tested: Dh78,000 / Dh97,650
Engine: 2.5-litre in-line four-cylinder
Power: 182hp @ 6,000rpm
Torque: 244Nm @ 4,000rpm
Transmission: Continuously variable tranmission
Fuel consumption, combined: 7.6L / 100km
