In today’s fast-paced world, with high expectations and demanding jobs, stress levels have reached heights never seen before. Many of you must be unable to find time in your hectic schedules to take care of your body and relax the mind. Sedentary jobs are especially unhealthy where you are stuck at your desk for the better part of the day.
What if you could practice easy yoga moves at your desk without getting up from your chair at all? What if it could help in relieving stress and make you feel a whole lot better?
While the poses we are telling you cannot replace entire yoga routines or regular workouts, they can, however, relax all the tension from your body and refresh your mind. A clear and relaxed mind will help you make better decisions about your work, enhance your mood and improve performance.
Take a look at the 5 yoga poses you can easily do while sitting at your work desk.
Alternate nostril breath
Benefits: It helps reduce stress. It is good for eyesight, reduces headaches and helps in achieving a calm, clear state of mind.
How to do:
- Sit on a mat keeping your spine straight.
- Place your thumb on the right nostril and ring finger on the left nostril.
- You may curl the index and middle fingers towards the palm or you may place them between the eyebrows.
- Close the right nostril with the thumb, inhale through the left nostril. Take slow, deep breaths.
- Hold your breath for 5 seconds, and then exhale through the right nostril.
- Next, inhale through right nostril, hold and exhale through left nostril.
- Repeat this process for a minimum of 10 minutes.
Head of Cow
Benefits: It is an effective asana to increase lung capacity and also relieve tension in spine, arms, shoulders, upper back and neck.
How to do:
- Sit in any relaxed position. You may sit on a mat cross-legged or even on a chair. You may even do this pose in a standing position; just keep your feet hip-distance apart.
- Keep your spine comfortably extended and straight.
- With your left hand, reach behind your back from below. Keep the palm turned away from your back. Bend at the elbow and move your hand towards the centre of your back.
- Raise your right arm. Bend at the elbow and reach over your right shoulder. Try to hold the fingers of the left arm at the back. Keep right palm turned towards your body.
- Keep your upper arm close to your right ear.
- Your right elbow should point straight up towards the sky.
- Breathe normally and hold this pose for 10 seconds.
- Release pose and repeat on the other side.
Benefits: These simple neck movements can be done anywhere, anytime. Neck rolls relieve stress and tension from the neck and back by lubricating and stretching the neck joints.
How to do:
- Sit upright with your spine extended comfortably.
- Exhale; drop your head forward with chin pointing towards your chest.
- Inhale and raise your head such that your eyes look in front of you. Keep these movements gentle.
- Repeat 5-8 times.
- With your head straight, slowly drop your left ear towards your left shoulder. Hold for a few breaths while the right side of your neck stretches. Hold for 10 seconds.
- Now stretch the other side similarly. Repeat 5-8 times.
Seated Mountain Pose
Benefit: It helps in straightening your spine and also strengthens the arms.
How to do:
- Sit upright in your chair
- Raise your arms out to the side and up overhead with palms facing each other.
- Keep taking deep breaths.
- Fix your eyes on a single point and hold for 8-10 breaths.
- Release and bring down arms slowly to the sides. Repeat twice.
Seated Half Moon
Benefit: It helps increase flexibility in the body as it stretches the muscles. It helps relieve stress in the shoulders and upper back.
How to do:
- Sit upright in your chair. Inhale and raise your arms overhead, palms facing each other and your feet parallel, close together.
- Extend your spine slowly and bend at the waist to the left.
- Hold for a few breaths.
- Return your upper body to the center.
- Repeat on the right side. Hold for a few breaths.
- Return to centre.
- Bring down your arms and relax.
- Repeat a few more times.