We can't really thank enough Yoga enough for transforming our lives. This ancient practice can help us deal with so many health issues. If you are someone who has still not realised the goodness of Yoga, take a pledge to make it a part of your life this International Yoga Day. It is especially important in today's time when all of us are working from home, have long working hours and indulge in very less or almost no physical activity.

Remember that even if you have good eating habits, posture, and routine, the long sitting hours in the office can take a toll on your physical and mental health. It is important to purposely give your body a break from work to relieve it from stress and regain energy. Thankfully you can do all these at your desk without letting your work suffer. Here are some yoga exercises that you can perform to revitalize yourself.

Breathing Exercises

breathing exercises

We hardly pay any attention to our breath, this particular exercise is enough to calm your mind and cool down your body. To do this asana you need to sit straight on your chair and bring your ears, spine, and shoulders in a straight line. You can adjust the height of the chair according to your comfort level, now bend your knees and rest your feet on the floor, bring your hands on your thighs with palms facing upwards. Close your eyes and take a deep breath through the nostrils, hold the breath for 5 seconds and release through the mouth. Repeat this exercise for at least 5 breaths and feel the expanding and contracting of your ribs and stomach. Open your eyes and get back to the neutral position, you should be feeling calmer and focused after performing this asana.

Twisting of Spine

Stretching is a great way to activate your core muscles and relieve your body from strain and muscle pain. One of the best ways to stretch your body is through a gentle twisting of your spine while sitting on a chair. Get at the edge of your chair, and then bring your feet together on the floor. Now, hold the chair with your right hand, exhale and twist towards the right side. Hold the position for 10 seconds and then inhale and bring the body to a neutral position and repeat the asana on the other side.


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Wrist Stretching

yoga to do at work

Our hands do a lot of typing and writing during office hours so it is important to stretch our hands and wrists at regular intervals. Just extend both of your hands and bring them in front of you, now with the help of your left-hand fingers, hold the fingers of the right hand and gently press backward. Then twist the right hand with fingers facing the floor and again press them backward with left-hand fingers. Switch the hands and repeat the exercises to relieve them from any kind of strain or pain while working.


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Stretching the Spine

yoga at work

To perform this exercise, extend both of your and bring them in front of you now lock the fingers of both hands and twist them outwards. Move your hands and stretch them all the way to bring them above your head. Make sure your hands are straight and your elbows are not bending, then tilt a little bit on both sides right and left, and feel the stretch in your ribs. This particular exercise targets your shoulders, arms, and spine and relieves them from muscle pain.

We hope you found these exercises useful. Stay tuned to Herzindagi for more such stories.