How do you manage to stay fit when your work hours are erratic and you don’t have the time for a proper workout?

The answer to the question would be yoga! And you can do it at work too so there’s literally no excuse for you. As we all know yoga poses can be beneficial in many ways and the long hours at work and the associated stress need to be stopped before it progresses into mental fatigue. Yoga is the perfect answer because of its holistic approach. And all that without leaving your desk.

Neck forward and backward stretch
For a good forward stretch you don’t even have to move from your chair; just relax and make sure your back is straight. Now join your fingers and place them at the back of your head with your palms touching your head. Push down your head using your palms, in such a way that your chin touches your throat, while doing so avoid bending your back. Hold this position for 5-7 seconds.
For a back stretch begin by interlocking your fingers, your palms touching each other, keep both thumbs under your chin. Next step is to lift your chin up, pushing it with your thumbs. This pose helps to stretch the muscles around the neck and releases tension in the area, one of the areas that sees most use in a computer-driven work environment.

Spinal Twist
As you are seated on the chair, twist your spine from both sides. Turning to the right, hold the right hand-rest of the chair with your left hand, then place your right hand locked to the chair’s backrest. Hold it for 7-10 seconds. Then switch and turn to your left. This helps align your spine, releasing the stiffness and tension created when you sit for long hours.

Ardha Bhekasana yoga pose or the half-frog pose
Ardha Bhekasana yoga pose or the half-frog pose

Back Stretch
While seated bend forward, rest your torso on your thighs. Now keep your arms hang free beside your legs. Hold this posture for about 15-20 seconds. This drill helps stretch the entire back, reduces fatigue and stiffness and allows you to sit for long hours without pain.

Saral Pranayama
Begin this pose by closing your eyes while seated on the chair. Keep your back upright and place one hand on your abdomen, and the other on the hand-rest. Breathe deeply; concentrate on your breathing and make sure you are drawing from your belly or diaphragm. Just 10 minutes of silent breathing is enough to make your mind more aware, and keep you calm and focused at the task on hand.

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