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5 Yogaasan for Office: Working on the chair for a long time puts a lot of pressure on the waist, neck and shoulders. Gradually it gives rise to pain, fatigue and wrong sitting habit.
There is no need for any expensive tool or big time slot to do this asana, by adding 15‑20 minutes to the routine daily, you can strengthen the spine, muscle flexibility and freshness to the mind. The five easy asanas mentioned below are selected after the advice of experts, which you can do comfortably in the quiet place of the house or office.
1. Cobra Pose
1. Lie on the stomach, legs straight and palms under the shoulders.
2. Breathing, give light pressure on the arms and raise the chest up.
3. The elbow is lightly turned, keep the shoulders away from the ears.
4. The body comes above the ground till the navel, the eyes in front.
5. Stop 20‑30 seconds, come back while exhaling.
Advantage: Back muscles are active, chest opening increases and the flow of energy in the spine improves.
2. Seated Forward Fold
1. Sit with the feet straight on the carriage.
2. Keep the spine long, fill the breath.
3. Try to make contact with the stomach, exhaling, exiting the hips.
4. Hold the calves or soles of the feet with hands, leave the neck loose.
5. Stop 30 seconds and get up slowly.
Advantage: The entire back, hamstrings and shoulders are opened, due to which the tightness of those who bend is reduced.
3. Katku Stretch (Marjariasana‑bitilasana)
1. Come in force with hand, the palms just below the shoulders.
2. Make the head uplobone up while breathing, light the back (cow).
3. While exhaling, the chin towards the chest and the back round (cat).
4. Repeat this sequence 10‑12 times.
Advantage: The entire part of the spine is dynamic, blood circulation increases and back pain is relieved.
4. Mountain Pose
1. Stand straight by giving a slight distance to the feet.
2. The palms should be adjacent to the thighs, the weight is the same on both legs.
3. Take the arms up by breathing, fingers fingers together, palms towards the roof.
4. Put the entire body and draw the whole body, in front.
5. Five with five deep breaths, come back slowly.
Advantage: Balance in the body improves, hardness from long sitting is less and posture improves.
5. Bridge Pose
1. Lie on the back, bend the knees and keep the heels near the buttocks, the palms on the ground.
2. Raise the hips up while breathing, keeping the chin chest.
3. Try to make a straight line.
4. Return slowly after 20 second hold.
Advantage: The waist coaches are strong, sitting gives support to the spine and improves blood flow.
