Simple easy Yoga asanas/exercises that can be done in office

by Nikitha · Published June 18, 2014 · Updated June 18, 2014

Working out may be tough with such a hectic schedule. The office stress and lack of mental and physical exercises could take a toll on your health. Well, not any more. Here are a number of easy yogasanas that you can perform in your office. Want to know how? Read on for the steps and procedures.

Cat Pose, or Marjariasana:

This asana busts all stress, and even tones down your abs. This must not be done when your tummy is full.

Kneel down, with your head straight, palms under the shoulders, and knees under the hips.
Lift up your chin and push your head to the back as you breathe in. when you raise you tailbone, push your navel downwards.
Your buttocks must be held firmly to feel a tingle. Inhale as you count till 15.
Breathe out and bring your chin down. Arch your back as much as possible and relax your buttocks.
Count till 15 and get back to the original position.

Leg Raise Pose, or Uttanpadasana:

This pose is good for your lower abs.

Sit straight on your chair, with your spine erect, head straight, feet on the floor, and palms on the thighs.
Inhale as you lift up your right leg and stretch it out.
Tuck your tummy after flexing your foot inwards. Count till 15.
Relax as you breathe out.
Repeat the steps with the other leg.
Lift up both your legs and stretch them out. Tuck in your tummy and flex both feet inwards.
Count till 20 as you take deep breaths.
Get back to the initial position and relax.
Repeat the steps 10 times.

Mountain Pose, or Tadasana:

This pose boosts your energy, and cures all the pains and aches in your body.

Keep your feet close together, and your head and spine erect as you stand up.
Keep both your hands at your sides.
Inhale as you bring your hands upwards and join your palms in a Namaste pose.
Stretch your body as much as you can, and stand on your toes.
Look up to your finger tips, and stand in this pose till you count to 15.
Exhale, relax, and then come back to the original pose.

Standing Forward Bend, or Uttanasana:

This pose stretches the muscles in your lower back and saves you from back pain.

Keep your hands on your sides and stand straight.
Inhale as you lift up your hands.
Slowly breathe out, and bend forward to touch the floor.
Bend your head to gaze on the floor.
Exhale each time you bend, and keep bending till you feel your hamstrings stretched.
Count up to 15. Lift your body as you inhale, and come back to the initial position.

Seated Spinal Twist:

This pose is good for your spine, releases all tension in it and strengthens it.

Rest your feet flat on the floor as you sit straight.
Keep your feet at a width of your hips, and your spine erect.
Put your left palm on top of your right knee, and you right palm on your shoulders by folding the right elbow.
Inhale slowly, and twist your body to the right.
Look over your shoulders, and stay in this pose for a count of 12.
Relax, and come back to the original pose as you breathe out.
Repeat the steps on the other side as well.

Seated Forward Bend, Wide-Legged Forward Bend, or Paschimottanasana:

This asana is really good for your back, and tones your spine and digestive system.

Sit straight on your chair, with your feet resting on the floor, and your knees slightly wider than your hips.
Your spine must be erect, and palms resting on the thighs.
Inhale as you lift up your hands.
Bend forward keeping your spine erect, and breathe out as you do this.
Touch the ankles with your hands.
Exhale and bend forward a little more than what you can.
Count till 10, and go back to the initial position as you breathe in.

Seated Cow Face Pose, or Gomukhasana:

This pose stretches your back, and gives your neck a break.

Sit straight, keep your spine erect, legs close, hands on thighs, and touch the heels and toe.
Rest your left hand on your back after bending it at the elbow and point the fingers to the ceiling.
As you breathe in, lift the right hand to bring it to the right ear.
Bend your right hand at the elbow to touch the fingers with those of the left hand.
Look forward and breathe normally. Count up to 15.
Release your arms as you exhale and put your arms back on your thighs.
Shake your arms, and repeat the same steps on the other side.

Triangle Pose, or Utthita Trikonasana

Stand straight with your hands on your sides and palms facing the thighs.
Bring out your right leg, and turn the foot to make it perpendicular to legs.
Take a deep breath and lift your hand over your head. Touch the right leg with your right hand.
Look at the fingers on your left hand, and breathe deeply as you count to 15.
Repeat all the above steps on the other side.
Your spine must be straight all through the process.

All the poses given above are easy and simple. The best part is that you can do them in your office, sitting your chair or standing up. There are a number of other poses, too, like the Seated triangle, Neck Rotations, Pigeon Pose or Kapotasana, Wrist Stretches, Shoulder Rotations, Utkata Konasana or Goddess Pose, Half Easy Pose or Ardha Sukhasana, and Child Pose or Balasana. Follow these asanas and stay fit.