Bend forward a little while supporting yourself by holding the sides of the chair.Sit on the edge of a sturdy chair and straighten out your legs ahead of you.Long hours of sitting still at your workstation for 7-8 hours can disturb the flow of blood to your legs and also tighten your hamstrings which can create a dysfunction between your knee cap and your thigh bone. So, it is important to keep them strong and healthy. Your legs are the pillars that carry all your body weight. Take the help of the chair’s backrest to deepen your twist. Inhaling, lengthen the spine and on the exhale turn your upper body towards your left/right.Sit on your chair with the spine erect, feet flat and hip-width apart and hands gripping the sides of your chair.However, keep in mind not to do this twist right after a meal. This asana relieves lower back ache, helps to de-stress, and also improves digestion. If the back is very stiff then do three sets of eight.įor trouble with digestion or a backache due to long work hours, this chair-based spinal twist is apt for you. Toggle between these two positions about 10 times.The chin would now be tucked into the chest. Exhaling – hunch your shoulders into your ears, rounding up the entire back and pulling the tailbone downwards and tucking it under.Inhale and arch your back inward, pushing the belly forward, and shoulders backward.Sit at the front edge of the chair, place your hands on your thighs and sit upright with your spine erect.After all, sitting at your workstation for 7-8 hours a day, 5 to 6 days a week can surely leave your back and neck stiff and tensed. This pose will help you release rigidity of the spine as well as strengthen your back and neck muscles. Do several rotations then reverse the direction, again doing several repetitions? Hunch your shoulders up to your ears, then forward, then draw them back and down, squeezing your shoulder blades in the upper back in together strongly, then hunch them up again and continue. Place your hands on your thighs and sit with your spine erect.Sit at the front edge of your chair in an upright posture. Just remember to hold the postures for 3 to 5 deep breaths to release any tension and stress. Do these sitting at your workstation whenever you feel the need for it. So, I bring to you, 5 yoga poses that you can do anywhere, even at work, without anyone noticing or questioning you about it. None of these situations are negotiable and hence, we miss out on experiencing the deep sense of flow that yoga brings within us.īut, ideally, yoga is what we really need the most in our busy lives, not only to relax but also for overall health. We have our family obligations, friends to socialize with, work deadlines, appointments to keep, errands to run, and for some, mouths to feed. Today, with so much to do, there isn’t enough time to relax. Now, time, the biggest factor, is what is keeping you from doing so.
You love yoga and perhaps before you had a job, or other commitments you practiced it regularly. From the time you wake up till the moment you close your weary eyes at night, all that you have been is “busy”.
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