The changing working style has also affected the work culture. Due to continuous working on the computer these days, people mostly experience stress in the office. Due to stress, the efficiency of people is getting affected as well as productivity is also decreasing. The stress of work in the offices is becoming a major reason for the mental and health problems of the employees. You can take the help of yoga to get rid of headache, fatigue and stress while sitting in the office. Yoga not only works to keep you physically fit but its practice also gives you mental peace. Does it happen to you? Your back gets stiff while sitting in the office? Legs go numb while sitting in a chair? You feel lethargic after working for a few hours? In the office, the mind of the employees needs to be refreshed regularly so that they can focus again on the work and this can be achieved by doing some light exercises which can be done easily during five minutes. The below mentioned 5 Yoga Asanas can be performed easily while working in the office to relieve any stress, headache and body pain.

1. Stretching To do stretching while sitting in the office, first of all, raise your arms upwards. Now bring your hands above the head and keep both the hands crossed over the head. Now your body from above the waist and put emphasis on the hands. Keep stretching the hands and the upper part of the body while drawing the breath in the stomach. If you do stretching regularly, it will help to reduce the cholesterol in your body. Stretching is also beneficial for stiffness and pain in the body.

2. Neck Rolls To practice neck rolls, you sit straight in the chair. Now first move your neck to the left side and then bring it back to center and then to the right side. You can do this process up and down and side to side five to six times. Neck rolls really help to reduce the tension in your neck developed by constantly sitting in one position.

3. Small light movements While sitting in the office for 7-8 hours, do subtle rotation of major body parts from left to right and vice versa at least 2 times during the day. You can do this movement for knees, hands, waist, knees, feet, toes etc. These movements can help with the numbness in the legs.

4. Vakrasana (वक्रासन) on chair While sitting in the chair, turn to your left side. Hold the back of the chair with your left hand. Stay in this pose while breathing for 30-40 seconds. Then repeat it on the other side as well. This asana is good for diabetes and reducing abdominal fat.

5. Gaumukh asana ( गौमुख आसन) Move your left hand towards your back and take the right hand back rotating above your head. Try to join the fingers of your hands together. Hold it while breathing for 5-8 times and then try to change hands. This asana is good for posture correction and helps in increasing the capacity of lungs & get rid of upper back pain.

6. Tiryak tadasana Taking a long breath, raise both the hands up. Lean on your left side by joining the toes of the hands upwards. Hold this pose for 5-8 breaths. Then repeat it on the other side also. This helps in reducing love handles, increasing capacity of lungs, spine and liver.

7. Seated Forward Bend Push your chair away from your desk. Remaining seated, keep your feet flat on the floor. Take your arms behind the lower back, keep your back straight and interlace your fingers behind your back. Bending forward from the waist, bring your interlaced hands over your back. Rest your chest on your thighs and relax your neck. 8. Temple Rub Keep your elbows on your desk and place your hands on your temples (side of the head behind the eyes). With small circular motions gently rub your temples first clockwise and then anti-clockwise. Do this for 10 – 15 long deep breaths and get instant relief from headache and stress.

9. Bhastrika for your abdomen Sit in a comfortable position with your back straight. Close your eyes and start exhaling and inhaling via the nose by focusing on the abdominal muscles. As soon as you release your abdominal muscles you'll realize that your diaphragm contracts before you start to inhale. Hear the sound of your breath and perform this asana 5 times at a stretch and then give it a pause. It will boost energy levels instantly, but be careful if you have high blood pressure, any heart disease, acidity or migraine.

10. Kapalbharti Pranayam Very efficient for: glowing face, boosting energy levels instantly, however be careful if you have high BP, any heart disease, acidity, migraine

Step 1: The Position - To perform the Kapalbhati, if possible, sit in Vajrasana or Sukhasana, if not then you can do it while sitting on the chair also. Remember to keep your spine straight, your shoulders relaxed, and your neck unstrained. Step 2: Breathing Routine- Now press gently on the right nostril from your right thumb while you exhale through the left with force. Repeat on the other side. This step is to clear the nostrils. Now that both the nostrils are open, take a deep breath and start exhaling with force while squeezing the stomach in. Breathe in softly, and breathe out completely and with force. Last but not the least, rather very important, focus on your nose tips and your breathing and meditate for a few minutes to get the best results of Yoga. Quoting the first sutra of Patanjali: “Atha Yoganushasanam: if there is an intention to practice Yoga, Yoga has already begun. Having the intention to care about physical and emotional human health is the first step and it is important to know how it can be cultivated through the mindful practice of Yoga, holistically healing the mind and body. YOG KARENGE, SWASTH RAHENGE, MAST RAHENGE..🙂🙂

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