yoga at work

5 gentle desktop yoga exercises to reduce work stress and stay fit


yoga at work

Yoga is a great form of exercise that can help improve overall health and reduce the risk of various health conditions. It is also one of the best tools to lose weight and keep it off if practised on a daily basis. Yoga increases flexibility and muscle strength, it improves your posture and provides relaxation to the mind and the body to a great extent. Research has also shown that yoga may be an effective way to ease back pain and improve function.

Doing yoga every day can certainly help, but you could also incorporate a few stretches into your busy schedule. These stretches are especially important for people whose jobs require them to sit at a desk in front of a computer for long hours, resulting in back pain, neck pain, and weight gain. Also Read This: 10 Yoga Poses To Beat Stress And Anxiety

Here are a few simple and easy desktop yoga exercises that are designed specifically for working people. The best part is that these exercises can be performed while sitting at your desk. Try doing these stretches at your desk to get relief from stress, improve productivity, and most importantly, stay fit and healthy.

Tree Pose
Tree Pose or Tad Asana is a full body stretch that helps to remove all the strains, making the muscles relaxed. This asana stretches the arms, the chest, the abdominal muscles, the spine and the leg muscles while also providing a sense of balance.

To do Tad Asana –

  • Stand on the toes, lift the heels and pull the whole body upward.
  • Take both the arms up above the head from the sides and join the palms at the top.
  • Pull the hands upward as much as possible.
  • Take a deep breath as you stretch your arms, shoulders and chest upwards, remain in this position for few seconds.
  • Now, bring down the heels as you breathe out.
  • You can repeat up to 10 rounds.

Neck Rolls
This is a dynamic stretching exercise that stretches and relaxes the neck muscles and the cervical spine. Also Read This: Stress And Suicide: 10 Warning Signs And Tips To Free The Mind Of Killer Tension

To do this pose:

  • Keep your head straight, looking forward.
  • Close your eyes, gently tilt your head to the right and start rolling it back.
  • Keep rolling your head to the left and then down.
  • Now, bring your head up to the starting position and repeat in the opposite direction.

Hand Exercise
Hand exercises can help you maintain hand strength and flexibility. Hand exercises will also help you shake out your pains.

To do this pose:

  • Sit straight, keeping both your hands straight forward.
  • Make a strong fist and open it.
  • Repeat it for 10 times with enough strength.
  • Now, make a strong fist and rotate clockwise 10 times and anti-clockwise 10 times.
  • Pull your both hands with strength while inhaling, and push both hands forward while exhaling.

Back Exercise
Back exercise (side stretching) can help bring balance to your body. It lengthens the muscles between the ribs and pelvis, including parts of the low back. Also Read This: Don’t Let Stress Get To You, It Can Damage Your Sperm Quality And Fertility

To do this pose:

  • Hold your chair with one hand.
  • Stretch the other arm up and bend sideways.
  • Hold on to the posture for 10-25 seconds and release.
  • Come back to the starting position and repeat on the other side.
  • You can repeat it thrice.

Abdominal Massage
Pawanmuktasana or abdominal massage is an internal massage that stretches and contracts your abdominal organs. It reduces bloating, eases tension in the lower back and improves circulation. This is a great pose that also tones and strengthens your abs, legs, arms, and back altogether. Also Read This: Dark Chocolate Reduces Stress, Improves Immunity: 5 Benefits Of This Delicious Treat You Didn’t Know

To do this pose:

  • Just sit straight on a chair, bend your right leg, interlock your fingers and hold your knee.
  • Exhale and pull your knee up to the chest.
  • Hold for 20 seconds, release it as you inhale.
  • Repeat it with the left side as well.

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