15 Easy And Effective Yoga Asanas That You Can Do At Office November 19, 2015

Stop giving those lame excuses for not working out with the “busy at work” and “no time” liners. You can now workout while you are at office too. Wait! I am not asking you to hit your office gym,; instead, you can take a breather by indulging in some simple, yet exotic yoga moves. Along with being a fabulous stress buster, it will help you to release muscular tension, improve your flexibility levels, and even burn some fat and tone you down.

It is time you stop worrying about the world, withdraw yourself away from the chaos, and look into yourself. Practice these office yoga exercises and feel refreshed, rejuvenated, and replenished.

15 Easy and Effective Office Yoga Poses  

1. Tadasana – Mountain Pose: 

Stretch your back while wading away your tension with this pose. A energy boosting asana, it improves your blood circulation and also eases the aches and pains experienced throughout the body.

How to do:

  1. Stand on the floor with feet kept together, spine and head erect.
  2. Allow your hands to rest alongside your body, palms resting on your thighs.
  3. Taking a deep inhalation, take your hands above your head and join the palm in Namaste.
  4. Stretch as much as possible balancing yourself on your toes. If you are a beginner, then allow your feet to rest flat on the mat.
  5. Lift your eyes to gaze at the fingertips.
  6. Maintain the pose for a count of 10 to 15.
  7. Taking a deep exhalation, relax and slowly come back to the initial position. 

2. Uttanasana – Standing Forward Bend: 

Get up from your seat and give your hamstrings, back, and arms a good stretch with this simple to learn and do asana. This asana also makes sure that your lower back muscles get a good stretch, thereby preventing back pain. It gives your digestive system a good massage plus improves the circulation levels also.

How to do:

  1. Stand erect, hands resting on either sides on your body, palm facing the thighs.
  2. Taking a deep inhalation, lift your hands up.
  3. Exhaling slowly, bend forward, allowing your torso and hands to move in a synchronized fashion till you touch the floor.
  4. Your head should be bent in such a way that your gaze is fixed on the floor.
  5. Exhale a little more with each bends so that you can bend as much as possible. The ideal position will be where you can experience a stretch on your hamstrings.
  6. Hold the pose for a count of 15.
  7. Taking a deep inhalation, lift your torso and rest your hands on either side of the body. 

3. Seated Spinal Twist: 

Give your spine a good twist and release the tension curled within it with this seated twist. It is a good detoxifying exercise for the organs located deep within. Plus, it improves your spinal flexibility, stretches and strengthens it. This, in turn, helps in keeping lower back ache away.

How to do:

  1. Remove your shoes and sit on the chair with feet soles resting flat on the floor.
  2. Spread your knees until they are as wide as your hips.
  3. Keep your spine erect.
  4. Rest on your left palm on the outer side of right knee.
  5. Fold your right hand at the elbows and allow it to rest on your back, perpendicular to your back, palms facing outward.
  6. Taking a deep, slow inhalation, twist gently to your right and look over the shoulder.
  7. Hold the pose for a count of 8 to 12.
  8. Exhaling, slowly relax, and come back to the initial pose.
  9. Repeat the same with other side.

 4. Paschimottanasana – Seated Forward Bend – Wide-Legged Forward Bend: 

This is a variation of the classical Paschimottanasana. This one is also for your back. If your work needs you sitting continuously for long hours, this yoga in office could actually help in releasing the tension from the back. It tones your spine and digestive system plus gives your circulation a boost.

How to do:

  1. 1. Remove your shoes and sit on the chair with feet soles resting flat on the floor.
  2. Spread your knees until they are a little wider than your hips.
  3. Keep your spine erect.
  4. Let your palms rest on the thighs.
  5. Taking a deep inhalation, lift your hands up.
  6. Now, exhale, and bend forward, from your hips, while spine is still erect.
  7. Simultaneously, bring your hands also so that you can touch your ankles.
  8. Breathe out slowly as you bend forward so that you can bend a little more than your permissible limits.
  9. Hold the pose for a count of 10.
  10. Inhaling slowly, restore the initial position and relax. 

5. Marjariasana – Cat Pose:

This is my favourite. I take a break after every 30 minutes just to do this stretch as it helps in toning my abs too. Plus, it is a good stress buster too. Your digestive system gets a good exercise; just make sure that you are not full at your tummy while doing this as it could have negative impacts.

How to do:

  • Kneel on the floor, with knees under your hips and palms under the shoulders. Keep your head straight.
  • Inhaling deeply lift your chin while pushing your head backwards slightly. Your navel should be pushed downwards while raising the tailbone.
  • Hold your buttocks firmly, so that you could experience the tingle.
  • Breathing deeply, hold the pose for about a count of 15.
  • Exhale completely, bring your chin to the chest while relaxing your buttocks and arching the back to the maximum possible extent.
  • Hold this pose for a count of 15 and then gradually return to the initial position. 

6. Uttanpadasana – Leg Raise Pose: 

You can give your lower abs a good, easy workout by sitting on your chair itself. This one explained below is a variation of the yoga lower abs toner, Uttanpadasana.

How to do:

  1. Sit on the chair, feet resting on the floor, palms resting on the thighs.
  2. Keep your spine and head erect.
  3. Taking a deep inhalation, lift your right leg, stretching out from the knees.
  4. Flex your foot inward.
  5. Tuck your tummy in and hold the pose, breathing normally, for a count of 15.
  6. Exhaling, slowly relax.
  7. Repeat the same with right leg.
  8. Now, lift both legs together, stretching out from the knees.
  9. Flex both feet inward while tummy is tucked in.
  10. Breathe deeply and hold the pose for a count of 20.
  11. Slowly release and relax.

This makes one repetition. Do 10 such repetitions in the beginning, improving the count over the time.

7. Gomukhasana – Seated Cow Face Pose: 

Here is the office chair yoga. You can do this shoulder and tricep stretch while sitting on your chair. Plus your back gets a gentle massage too. Your neck will also thank you for giving it that much wanted break.

How to do:

  1. Sit on the chair with spine erect and legs kept close, heels and big toe in touch.
  2. Let your hands rest in the thighs.
  3. Bend your left arm behind you at the elbows in such a way that it rests on the back with fingers pointing to the ceiling.
  4. Taking a deep inhalation, lift your right hand and bring it closer to your right ear.
  5. Fold at the elbow in such a way that the fingers of your right hand come into contact with the fingers of left hand.
  6. Keep your spine erect and try to interlock the fingers or at least both should be in touch.
  7. Gaze forward.
  8. Breathing normally, hold the pose for a count of 10 to 15.
  9. Exhaling, release your arms and place it beside you, palm facing the thighs.
  10. Shake your arms out, and repeat to the opposite side. 

8. Utthita Trikonasana: Triangle Pose: 

Open up your chest, hips and shoulders while giving your laterals a good stretch with this office yoga exercise. It also eases your back pain. You can either get up from your seat and do it or just seat and indulge in it. The standing one is a good stretch for the hips and hamstrings too. It opens up the inner thighs and groins also.

How to do:

  1. Stand erect, hands resting alongside your body, palms facing your thighs.
  2. Stretch your right leg outward and turn your eight foot to so that it is perpendicular to your legs.
  3. Taking a deep inhalation and engaging your thighs, lift your left hand over the head while your right hand touches right foot.
  4. Fix your gaze on the left hand fingers.
  5. Breathing deeply, hold the pose for a count of 15.
  6. Taking a deep exhalation, relax, lift your body and come back to be initial pose.
  7. Repeat the same with the other side.
  8. Make sure to keep your spine erect during the entire process.

Variation: Seated Triangle. 

  1. Sit erect on the edge on the chair while hands rest on the thighs, palms facing the thighs.
  2. Stretch your hands out at shoulder level.
  3. Taking a deep inhalation and then exhaling, bend to your right, while your right hand comes down with your fingers touching the floor.
  4. The left hand should go up, fingers pointing the ceiling.
  5. Engage your tummy and fix your gaze on the left hand finger tips.
  6. Hold the pose for a count of 15.
  7. Inhaling, come up, and relax in initial position.
  8. Repeat the same with the other side. 

9. Neck Rotations: 

This exercise will ensure that your neck muscles are flexible and strong. Plus, it helps in avoiding stiff neck that most of the computer professionals experience due to unending hours of sitting in front of the PC.

How to do:

  1. Sit straight on the chair, legs straight and hands resting on your waist.
  2. Keep your chest lifted.
  3. Taking a deep inhalation and then exhaling, bend your neck down as much as possible so that your chin is almost in contact with the chest.
  4. Inhaling, tilt your neck to your right till you feel a stretch .
  5. Gradually, while breathing deeply, move your neck clockwise, stretching as much as possible.
  6. Complete the rotation as your necks comes to the initial position.
  7. This makes one repetition. Do 10 such times on one side.
  8. Repeat the same anti-clockwise for 10 times. 

10. Kapotasana – Pigeon Pose: 

A chest and groin opener, this pose is beneficial for your back also.

How to do:

  1. Stand up from your seat and stand erect.
  2. Lift your right knee and your right shin up and align it on the desk making a parallel line with the desk edge.
  3. Taking a deep inhalation, and then slowly exhaling, bend forward along your right leg, from the waist.
  4. Hold the pose for a count of 15.
  5. Inhaling slow and deep, come back to initial position and relax.
  6. Repeat the same with the other leg.
  7. This makes one repetition.
  8. Do 10 such repetitions. 

11. Wrist Stretches:

These stretches should ideally be done before your begin your work day and after every one hour, especially if your job requires continuous usage of your wrist. This one is good to stretch your wrists, ease the pain, and even keep away Carpel Tunnel Syndrome to a great extent.

How to do:

  1. Sit in a chair with your feet flat on the floor.
  2. Stretch your left arm out to your front with palm facing the ceiling.
  3. Gently flex your fingers backwards towards you and hold them with the right hand for a count of 10.
  4. You should feel the stretch and no pain.
  5. Release slowly and allow to come back to normal position.
  6. Repeat 15 to 20 times.
  7. Now, repeat the same with your right hand.
  8. Stretch both hands to your front, palms facing the ceiling.
  9. Tilt your fingers backward, towards you.
  10. Hold them like that for a count of 15 to 20.
  11. Relax and come back to starting position.
  12. Repeat 20 to 30 times. 

12. Shoulder Rotations:

Relax the shoulders with this easy to do yoga at the office. It is quite simple also. You can sit on the chair and do it as well.

How to do:

  1. Stand on the floor, feet flat, hands resting on either side on the body, palms facing the body.
  2. Keep your spine and head erect.
  3. Stretch your hands out at shoulder level.
  4. Bend your hands at the elbows in such a way that your fingertips rest on respective shoulders.
  5. Inhaling, lift your shoulders till your ear level.
  6. Exhaling, slowly roll the shoulders anticlockwise, allowing them to drop away from the ears.
  7. This makes one repetition.
  8. Do 10 such times.
  9. Repeat the same with clockwise.
  10. This makes one set.
  11. Do 2 such sets. 

13. Utkata Konasana – Half Squat Pose – Goddess Pose:

One should practice this yoga at the office, also known as the Fiery Angle Pose, for a stronger and toned core. This asana also strengthens inner thigh muscles, shoulders, arms, as well as your upper back.

How to do:

  1. Stand erect with feet resting flatly on the floor, spine erect.
  2. Slowly spread your legs a little more than hips width.
  3. Turn your feet outward making a 45 degree angle with the leg in such a way that they look away from your body.
  4. Taking a deep inhalation, bend your knees to make a 90 degree angle with the floor.
  5. Slowly, push your hips down until come parallel to the knees.
  6. Keep your spine erect.
  7. Lift your arms at the shoulder height.
  8. Bend your hands at the elbows in such a way that fingertips gaze at the ceiling.
  9. Keep your fingers spread out.
  10. Taking a deep, slow inhalation, tuck in your core.
  11. Pull the tailbone towards the floor.
  12. Breathing normally, hold the pose for a count of 15 to 20.
  13. Exhaling slowly, relax your hands down, lift yourself up from the squat position and come back to the initial position.
  14. This makes one repetition.
  15. Do 15 such repetitions, without any pause. 

14. Ardha Sukhasana – Half Easy Pose:

Close your eyes, allowing yourself to relax in this simple pose, and de-stress, motivate, and fill yourself with energy. It is a very gentle and comfortable sitting pose ideal for meditation. Or, just relax yourself and ease your back pain with this pose.

How to do:

  1. Sit on the chair, spine erect, back supported on the chair
  2. Keep your legs straight, feet resting flat on the floor.
  3. Fold your right knee and tuck the right foot beneath your left thigh.
  4. Let your hands now rest on the thighs.
  5. Close your eyes and hold the pose for a count of 20.
  6. Slowly relax and release your right leg.
  7. Repeat the same with the left leg also. 

15. Balasana – Child Pose:

Here is one of the another effective office yoga exercises you can practice. Relax a few minutes like a child before you get back to your work routine after that tedious presentation with Child Pose. An effective stress buster, it eases the tension experienced by facial muscles. It also helps in preventing fatigue and reducing work-related anxiety.

How to do:

  1. Sit on the chair, legs straight, soles resting flat on the ground, heels in close contact.
  2. Allow your hands to rest on either side of the body.
  3. Keep your spine erect.
  4. Taking a deep inhalation, lift your hands above your head.
  5. Leaving out a slow, deep breath, bend place your arms on the table and cross them. Right palm should rest on the inner side of the left elbow and vice versa.
  6. Place your forehead atop the arms, close your eyes, and rest as long as you feel.

These office yoga poses have been designed to keep you up fit – both physically and mentally. However, these exercises qualify just as additional exercises. Eat healthy, workout genuinely, and sleep well – follow these three mantras along with these office exercises for a healthy and stronger you.

Have you ever tried yoga in office? What are your favorite stress-busting yoga poses? Share with us right below.