5 Office-friendly yoga poses you need to know

Even after knowing the benefit of yoga, we hardly can manage time to practice yoga for holistic healing. But now, after reading it, you can’t escape from doing yoga at your office. As described in this post, you can receive the same benefits of yoga even in your office sitting at your desk.

Here are five office friendly yogas that bring wellness to your mind and body:

1. Chair Cat Cow elongation

This pose improves the position and stability. It strengthens your spine and neck as well. In addition, it reduces the back pain.

How to do: 

·        Sit on a chair with stretching the spine, keep both the feet on the floor.

·        Arch the back, push your belly forward.

·        Push your shoulders backwards. In this cow position, you need to inhale

·        Now exhale slowly by rounding your spine, bringing shoulder forward and look downwards.

·        Continue this moving between cow and cat taking 5 breathing each time.

2. Chair raising hand posture

This pose improves the posture, opens the shoulder and strengthens the core. It lowers the back pain and alleviate the risk of herniated  disk.

How to do:

·        Sit on a chair facing forwards with your feet flat in the floor

·        Inhale and raise your hands up.

·        Hold this position for a few breathes.

·        Exhale and sweep your hands downwards to your sides.

3. Chair eagle pose

It loosens your shoulder and wrists. It releases stiffness of the between the shoulder blades and strengthens your legs. It minimizes the chances of recurring strain injuries also.

How to do: 

·       

          Cross your left thigh over your right thigh, if possible, wrap your left foot all the way around your right calf.

·        Curve the elbows and get your palms forward till they touch.

·        Lift your elbows while dropping your shoulders away from the ears. Hold for 3-4 breaths. 

4. Chair Spinal Twist

It relieves back pain and stiffness. It unlocks the chest and boosts oxygen supply to your lungs. The hip joints are also relaxed by this pose.

  

How to do:

·        

       Sit sideways on a chair, facing your right.

·        Twist your torso towards the right, holding onto the back of the chair.

·        Extend the spine with every inhalation and entwine on every exhale for 5  breaths.

·        Move about your legs around to the left side and repeat the twist for your left side.

5. Seated Double Hamstring

This  stretching of the hamstrings and lowering the back, improves the circulation of the blood and relieves tightness of the legs. It reduces the risk for sciatica also.

How to do:

·        Sit near the edge of the chair and place your feet on the floor.

·        Place a towel around the ball of the feet.

·        Lengthen the back part and lift your sternum and lean forward from the hip crease.

·        Lean forward as you can with your back and knees straight.

Keep fit following the office friendly yogas even if you are busy with your work schedule.