Vajarasana Yoga and Surya Nadi Pranayama Intervention on Cognitive Function Among Screen Based Professionals

Abstract

Background: Prolonged screen-based work is associated with cognitive fatigue and reduced executive efficiency due to sustained sitting and attentional overload. Yoga and pranayama are simple, non-invasive interventions known to enhance autonomic regulation and mental alertness.
Aim: To evaluate the effect of short, hourly sessions of Vajrasana Yoga and Surya Nadi Pranayama on cognitive performance among screen-based professionals.
Methods: Sixty-seven computer-based employees aged 22–55 years participated in this study. Participants attended three sessions: familiarisation, prolonged sitting (control), and yoga–pranayama intervention. During the intervention session, participants performed Vajrasana and Surya Nadi Pranayama for five minutes every hour over four hours of desk work. Executive function was assessed at baseline, 2 hours, and 4 hours using the Eriksen Flanker Test and N-Back Working Memory Test. Reaction times were analysed using Repeated Measures ANOVA and Friedman’s test.
Results: During uninterrupted sitting, mean reaction times increased progressively (Eriksen: 443→508 ms; N-Back: 489→512 ms). During the yoga–pranayama session, reaction times remained relatively stable (Eriksen: 458→458 ms; N-Back: 491→489 ms). Although differences were not statistically significant (p > 0.05), attenuation of reaction-time drift was observed during the intervention.
Conclusion: Brief hourly practice of Vajrasana Yoga and Surya Nadi Pranayama may help maintain executive performance during prolonged sedentary work. Larger randomised studies incorporating physiological measures are warranted.