5 yoga asanas for the office

Are you chained to your office desk for long hours at a stretch with little to no daily exercise? Does your life circle around your laptop?

Is typing while hunched over a tiny desk how you spend each day? If the answer is yes, then you need to get proactive about your mental and physical state of being. To help you achieve just that, here are eight yoga asanas for the office that will help you combat mental and physical stress by increasing your concentration levels and relaxing any muscle tensions. Read and practise right away!

1: Wrist Stretches- Perform these simple stretches as a warm up exercise before starting your work and you’ll never complain of wrist pain. (1) Extend and stretch both wrist and fingers acutely as if they are in a hand stand position and hold them up for a count of 5. (2) Make a tight fist with both hands and then bend wrist down while keeping the fist and hold it for a count of 5.

2: Neck Asana- Breathe in as you bend your head in the right direction. Try and aim at a point where your shoulder touches the ear. Exhale as you bring your back to the normal position. Make sure you keep your neck and spine long. Now do the asana on the left side. Perform five breathing cycles on each side.

3: Reversed Shoulder Rotation and Thoracic Wave- Inhale as you move your shoulders in an upward and backward direction. Exhale as you move them in a downward and frontward direction. Pay key attention to the breathing cycle and keep your neck and spine comfortably straight. Perform eight to ten rotations on each side.

4: Cow Face Pose for your upper back- Take both your hands and clasp your hands behind your back. If you are unable to clasp, don’t try too hard, comfortably stretch your fingers towards one another. Release with an exhalation. Now shake your arms for about 30 seconds and repeat.

5: Leg Extension Asana- Sit in a comfortable position with one leg bent and placed on a chair or desk in front of you. Place both your hands on your feet. Keeping your spine straight, inhale and extend your leg outward while holding it with your hands. Stay in this position for 3 to 5 breaths. Exhale as you come back to the normal position, while moving your hands and placing them on your waist. Stay in this position for 3 to 5 breaths. Relax. Perform 5 to 10 rounds like this.