5 Back-to-Work Yoga Asanas You Can Do At Your Office Desk

The pandemic and the subsequent lockdown had many people around the world cooped up indoors for months at a time. And while work went on as usual and families got quality time together; physical fitness took a back seat.

Celebrity yoga expert Grand Master Akshar agrees. He says, "Yoga asanas can be done with no equipment and also have innumerable benefits for the mind, body, and soul. With more officers reopening, employees and professionals have headed back to their workplaces. Therefore, at such a time it is imperative to be mindful of one’s physical health and continue to give importance to overall well-being."

So, if you are finding it difficult to adjust to the office chair and daily rigmarole, Akshar shares some simple yoga postures that can be performed by people of any fitness level. He adds, "These have been specially put together for use in the workplace and therefore leave you with no excuse to forgo them. Be mindful of your posture as a healthy posture can avoid many issues like back pain and neck related problems. Use the following poses to mobilize your body, open it up through stretches and gradually improve your flexibility, stamina, strength, and even build concentration."

Vrikshasana- Tree Pose

Formation of the posture
•    Begin by standing in Samasthithi
•    Lift and bring your right foot on your left inner thigh
•    Place it as close to your groin or at the ankle or calf
•    Raise your hands up and join your palms 
•    Repeat with the other leg

Samakonasana - Equal Angle Pose

Formation of the posture 
•    Begin by standing in Samasthithi. 
•    Extend your arms straight up. 
•    Join your palms and point your fingers up 
•    Slowly tilt your upper body forward at your pelvis. 
•    Lower your upper body until it is parallel to the ground. 
•    Try to keep your back and legs straight. 

Tadasana

Formation of the posture 
•    Stand tall with big toes touching and heels together. 
•    Interlock fingers and stretch hands up
•    Draw in your abdominals and relax your shoulders down and back. 
•    Breathe 5-8 breaths while actively engaging your leg muscles.
•    It's a great pose for seniors to keep their postures tall and strong.
•    Keeps the feet healthy.

Padahasthasana – Hand to Foot Pose

Formation of the posture
•    Begin by standing in Samasthithi
•    Exhale and gently bend your upper body down from the hips and touch  your nose to your knees
•    Place palms on either side of feet 
•    As a beginner, you may have to bend your knees slightly to accomplish this. 
•    With practice, slowly straighten your knees and try to touch your chest to  your thighs

Adomukhi Svanasana (Downward Dog)

Formation of the posture
•    Gently drop your knees and palms down to form table top position or assume from Cat Pose  
•    Align palms under shoulders and knees under hips. 
•    Lift your knees up. Body should form an inverted ‘V’. 
•    Keep your hands at shoulder- width distance. 
•    Focus on your big toes.