Yoga can be beneficial for everybody because yoga has very amazing benefit. But this article is especially base on for office people because during sitting long time in office on computer a lot of problem in our body, like stiffness and pain in the neck, shoulder and back muscles.

Doing yoga in the office can be fun, innovative and relaxing with many long term benefits. Unless attended to properly, it could impact your ability to function effectively at the workplace, affecting your overall quality of life. Office yoga comprises of a sequence of simple moves which you can perform quietly at your desk, at any time of the day.

Making these exercises a part of your office routine can work wonders as they wipe away body pain, fatigue and tension and increase overall muscle strength and flexibility, keeping you fresh and revitalized through the day. The exercises don’t demand much time, and can be done in spurts throughout the day, sparing you from unnecessary discomfort in the long run.

Suggestion: If you are wearing tight, uncomfortable footwear remove them before starting the stretches. You may also wish to loosen your tie and belt.

The office yoga also can be done by Chair Yoga which is very easy and comfortable to move and perform.

Chair Yoga is a fun set of exercises, loosely based on yoga poses that you can do from the comfort of your own chair. It is great for all levels and abilities. This includes:

• In an office and needing an exercise program you can do at your desk.
• With a group in a retirement village looking to maintain your active lifestyles.
• In a wheelchair and wanting to do something by yourself.
• Recovering from an injury and wanting to increase your core stability and strength quickly.

The benefits of chair yoga:

• Improved fitness from the comfort of your own chair.
• More energy.
• Improved flexibility and strength.
• Able to do the class in a group or by yourself.
• Improved breathing.
• Low impact exercise that you can do anywhere.
• Feeling more relaxed.

1. Chair Cat-Cow Stretch

• Come to sit on a chair with the spine long and both feet planted flat on the floor.
• On an inhale, arch your back and drop your shoulders. This is cow position.
• On an exhale, round your spine, letting the shoulder and head come forward. This is cat position.
• Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

2. Chair Raised Hands Pose – Urdhva Hastasana

• On an inhalation, raise your arms toward the ceiling.
• Allow your shoulder blades to slide down your back as you reach upwards with your fingertips.

3. Chair Forward Bend – Uttanasana

• On an exhalation, come into a forward bend over the legs.
• Let the hands rest on the floor if they reach it. Let the head hang normally.
• On an inhalation, raise the arms back up over the head.
• Repeat this sequence several times, moving with the breath.

4. Chair Extended Side Angle – Utthita Parsvakonasana

• After your final forward bend, stay folded.
• Bring your right fingertips to the floor on the outside of your left foot.
• Open your chest as you twist to the left on an inhale, bringing your left arm and gaze up to the ceiling. Hold here for few breaths. Bring the left arm down on an exhale.
• If your right hand doesn’t come easily to the floor, bring it to your left knee instead and twist from there.
• Do the same position with the left arm down and the right arm up.

5. Chair Pigeon – Eka Pada Rajakapotasana

• Come back up to sit.
• Bring your left ankle to rest on your right thigh, keeping the knee in line with your ankle as much as possible. Hold three to five breaths.
• You may forward bend to intensify the stretch if you like. Repeat with the right leg up.

6. Chair Eagle – Garudasana

• Cross your right thigh over your left thigh. If you can, wrap the right foot all the way around the left calf.
• Cross your left arm over the right one at the elbow. Bend the elbows and bring your palms to touch.
• Lift the elbows while dropping the shoulders away from the ears. Hold three to five breaths.
• Repeat on the other side.

7. Chair Spinal Twist – Ardha Matsyendrasana

• Come to sit sideways on the chair, facing to the left.
• Twist your torso toward the left, holding onto the back of the chair.
• Lengthen your spine on each inhale and twist on each exhale for five breaths.
• Move your legs around to the right side of the chair and repeat the twist to the right side.

8. Neck Exercise

1. Let your chin drop to your chest and look up.
2. Turn your neck left and right side
3. Drop your neck on left and right shoulder.
   • All this exercise has to perform at least two to three times.
   • Keep your shoulder loose and relax.

YOGA MASTER
PRAVEEN KUMAR VERMA
Wcpraveen2003@gmail.com
+84-90487-3204