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10 Yoga Asanas that can be easily done at your desk Last Updated : 18 Jul 2022 05:36:36 AM IST 
It should come as no surprise that spending 8-9 hours a day sitting at a desk can be harmful to your health. Sitting at your desk for long periods of time can put a lot of strain and pressure on your lumbar spine, shorten your hips and chest, and overstretch your upper to mid-back, resulting in shoulder, lower back, and neck pain.
However, even if you are unable to attend a yoga class or establish a home routine, there are various yoga poses you can practise at your desk to alleviate such issues and instil a sense of calm and inner peace. A few minutes of daily practise can do wonders for your body and mind. So, here are 10 yoga poses that you can do at your desk.Chair Pigeon PoseHow to do:* Keep your feet flat on the floor while sitting on your chair* At a 90-degree angle, cross your left foot over the right* Maintain equal weight while sitting on the chair* You will feel a slight stretch on the outer part of your left thigh* Stay in this position for 10-15 seconds and repeat on the other legBenefits: This pose stretches the hip flexor muscles and glutes and supports mobility and flexibility.Desk ChaturangaHow to do:* Keep your hands at a shoulder width distance on the edge of the desk* Keep your feet back so that your torso is diagonal to the floor*Inhale and bend your elbows to a 90-degree angle* While exhaling, press the chest back to the initial position* Repeat it 10-12 timesBenefits: The pose rejuvenates the muscles of the arms and relaxes the neckChair Lower Back StretchHow to do:* While sitting on your chair, keep your legs hip-distance apart* Bend forward by dropping your head and allow your body to relax* Keep breathing normally and stay in this position for a few minutesBenefits: It reduces tension in the muscles that support the spine and improves overall mobility.Seated Crescent MoonHow to do:* Sit on your chair in a comfortable position* Slowly lift your arms overhead and connect the palms* Gently lean on one side and stay in the position for 3-4 breaths* Repeat the same on the other sideBenefits: It stretches the sides, lengthens the spine and allows you to return to work with better focus.Sit and Stand Chair PoseHow to do:* Sit on your chair and keep the feet flat on the floor* Press on your heels and using the glutes and legs only lift yourself to the standing position* Gently sit back down again and repeat the process 10 times* You should not lean forward while practising the poseBenefits: This pose can strengthen the hamstring and glute muscles that become weak over time from long periods of sitting.Yoga Upward DogHow to do:* Stand in a similar position as the desk chaturanga pose* Keeping your arms straight, lean the hips towards the desk and open the chest* Keep the legs straight and hold the position for 1 minute* Gently exhale and releaseBenefits: It lengthens the spine, opens up the chest and improves overall posture.Finger and Wrist StretchHow to do:* Extend your arms overhead and make 5 to 10 circles outward and inward through the wrists* Now release your hands, spread the fingers and close the fists* Repeat it 5-10 times* Now place the hands on the desk with the palms upwards and fingers pointing towards you* Put gentle pressure to counter-stretch the forearms and wristsBenefits: It helps release tension in the tendons and muscles of the fingers and increases blood flow to these areas.Seated TwistHow to do:* While sitting on your chair, place your hands on the back of your chair* Slowly twist your abdomen and chest to one side* Hold the position for 5-10 breaths and repeat on the other sideBenefits: It massages the abdomen and lengthens the spine.BlinkingHow to do:* Sit with your eyes wide open* Blink your eyes 10 times quickly* Then close your eyes and focus on your breath for 20 seconds* Repeat the process 5-6 timesBenefits: This asana lubricates and cleans the eyes by spreading the tears over the eyes' outer surface.PalmingHow to do:* Sit quietly in your chair and take some deep breaths* Rub your palms and place them over the eyelids* Feel the warmth and relax your eyes* Keeping your eyes closed repeat the process again* Do it 6-7 timesBenefits: The warmth of the hands relaxes the muscles around the eyes and attracts more blood flow.While a desk job can be taxing on your body, performing these exercises on a regular basis can promote flexibility, increase blood flow, and relax the body's various muscles. So, keep practising and living a healthier, more fulfilling life.(Dr. Rajeev Rajesh, Chief Yoga Officer, Jindal Naturecure Institute)IANS New Delhi For Latest Updates Please-
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