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Top 5 Yoga asanas that are simple to do at work

by Pragati Singh
work yoga asanas

Every year on June 21, International Yoga Day is observed, and it is the ideal time to incorporate Yoga into our daily lives. Yoga may help you live a healthy and fit life, but you must practise it consistently. At least one hour of deep meditation every day can make a big difference in your body.

Yoga plays an important role in the physical and mental development of the body, but due to irregular sleeping schedules and an unbalanced Work-life, individuals don’t have much time to practise yoga or focus on their body, and doing regular desk jobs for more than 8 hours per day can result in backaches, shoulder and neck pains, and a stiff body, which can lead to serious health issues in the future. So here are the Top 5 Asanas that a person may do at work to relieve stress, eliminate bodily pains, and invigorate their body for a fit and healthy lifestyle:

1. Tadasana (Sitting Pose)

sitting tadasana

The classic tadasana, which anybody may do while seated in a chair. Raise your hands over your head, keeping your elbows close to your ears, and stretch your hands as far as you can, pulling your thumbs towards the back of your head. Take deep breaths 3-5 times while keeping your legs under your hips and your back straight. This asana relaxes the muscles in the arms and shoulders that become tense after spending a long time in front of a computer.

2. Wrist and Finger Extends

hand wrist 4

Stretching after a long day in front of the computer can help relieve stiffness; this is by far the simplest and most soothing activity. Simply extend your arms in front of you and create a fist, then rotate the fist clockwise and anti-clockwise. You may also extend your arms and move your palms forward and downward to relieve tension in your hands, fingers, and wrist. This exercise should be done every 2-3 hours.

3. Cat-Cow Seated Yoga

sitting cat cow

Sitting in a chair for an extended period of time can cause back aches and neck difficulties; to alleviate this tension, try ‘The Seated Cat Cow’ posture. Simply place your hands on your thighs, chin up to the ceiling (if feasible), or look parallel to the ground level, with your back straight, and avoid using the chair for support. As you exhale, round your back, draw your abdominals towards your spine, tuck your chin under your stomach, and make your upper back as round as possible. Try to touch your toes to the ground while extending your hands to the ground. This is known as the cat stance.

As you inhale, return to your starting posture, with your back straight and chin up to the ceiling, and allow your belly to glide forward. This is known as the cow stance. To relax your back and neck, inhale and exhale 10-12 times every 3-5 hours.

4. Pigeon Chair


Sitting for an extended period of time develops an imbalance in your hip and lower spine area; avoiding the ‘Chair Pigeon’ stance can assist. Simply place your left ankle on your right knee, sit tall, and make sure your ankle and knee are in a straight line. Take seven to ten deep breaths. To make the exercise more difficult (if possible), lean forward slightly while inhaling and exhaling in the Chair Pigeon posture.

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5. Savasana in the Chair

chair savasana

After a hard day at work, Savasana helps the body rest and the mind refresh. Simply sit with your back straight, place your hands on your thighs, close your eyes, and take deep breaths to allow your body to absorb all the positive energy of this asana. Consistently doing these asanas at your office will help you reduce stress and create a physically and psychologically healthy physique.

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