Yoga moves that work at office, sitting at a desk all day long earns you a pay packet and also a sore back, stiff neck and shoulders, tightness in the hips, and stress injuries. If a time for a workout is something you can ill afford because of hectic work schedule, we suggest you juggle your time at the workplace! And make time for yoga.

Ahead of International Yoga Day, an Assocham survey has found that more than 53 percent of corporate firms are making time for yoga in the workplace to boost productivity and reduce attrition rate. Whether or not your workplace is one of them, you can get together with colleagues or do these simple yoga poses and stretches to de-stress and relax on your own.

Simple yoga that can be done at the desk or using the chair and breathing exercises are low impact and won’t need as much time commitment like a gym workout. And they’ll banish neck pain and shoulder problems forever! These 5 yoga moves can be the mainstay of startups and offices where working hours are long and staying fit is key!

  1. Chair Backbend

Sit upright on a chair and take a deep breath. Raise your arms over your head and while exhaling slightly bend backwards from your upper back and chest. Hold for a few seconds and let your arms fall to your sides slowly while exhaling. Repeat this a few times.

Chair backbend
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  1. Chair Forward Fold

Sit on the chair with feet slightly more than hip-width apart. Bend forward from your hip crease and lower your hands till they reach the floor or at least to your shins. Round your upper back, lowering your chest between legs and drop your head and neck down to relax. Hold the pose and exhale. Sit up while inhaling, hold for a couple of seconds and repeat.

Chair Forward Fold yoga pose

  1. Chair Twist

Sit on the chair with your back straight and tall, and the soles of your feet firmly flat on the floor. Take a deep breath and exhale while twisting your body from the abs (not your upper back). Hold the backrest and armrest and stay in position breathing for a few seconds. Repeat on the other side.Chair Twist yoga pose

  1. Chair Eagle Arms

Sit up straight, feet flat on the floor and relax your arms and shoulder blades. Hold your arms out in front at 90-degree angles, palms facing each other. Place your left arm to your right and press the backs of your palms together and inhale. While exhaling tuck your chin to your chest to stretch the back of the neck. Hold the pose for five breaths, then switch arms and hold for five breaths.

Chair Eagle Arms yoga pose
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  1. Seated Cow and Cat Stretch

Sit with your feet flat on the floor and place both hands on the knees. Inhale and arch your back in a ‘cow’, pose looking toward the ceiling. While exhaling, round your back in a ‘cat’ pose and drop your head forward. Repeat up to 5 breaths.

Seated Cow and Cat Stretch yoga pose
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Other than these stretches, regular pranayamas – especially Anulom Vilom – will go a long way. Any breathing exercise works! Make sure you learn how to perform the pose from an expert. The internet or books may not show you the exact pose, which means you won’t reap the benefits.

Companies must remember that mind-body programmes such as yoga will help boost employee morale, mood, mental clarity and productivity while reducing the number of sick days.

Interested? Contact a HealthifyMe expert here to know more about corporate programmes.

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Written by Pragya Bhatt

Pragya Bhatt

For Pragya, yoga isn’t just exercise. It’s a way of life, one by which a person can attain a flexible and supple body and mind.
With a B.Tech in computer science & engineering from Punjab Technical University, Pragya’s decision to teach yoga grew from a personal goal to deepen her own practice. She quit her day job to take her learnings to others. She believes that practicing yoga has brought balance to her life, and she wants HealthifyMe users to experience the same. How can she help accomplish that? By being creative, says Pragya.
Of the opinion a balanced lifestyle equals healthy living, Pragya recommends you work out first thing in the morning and meditate right before going to sleep. And while self-motivation can pose a challenge for most yoga practitioners, Pragya assures she will be watching your every move.

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