These 5 yoga asanas are a boon for those with desk jobs. Take out 15 minutes daily, office fatigue and stress will go away. – ..

News India Live, Digital Desk: If you also spend 8-9 hours a day sitting on a chair, your body loses its flexibility and mental fatigue increases. By making these 5 yogasanas a part of your routine, you can not only strengthen your spine but also increase concentration.

1. Tadasana (Mountain Pose)

This asana is best for stretching the body.

Benefit: It opens the muscles of the entire body and corrects the posture of the body.

How to do: Standing straight, interlace the fingers of both the hands and pull the body upwards with the palms facing upwards.

2. Downward-Facing Dog

Benefit: It removes the strain that occurs in the shoulders and neck due to working in a bent position for hours. It eliminates lethargy by increasing blood circulation in the brain.

How to do: Bend the hands and legs and bring the body into a ‘V’ shape. Try to keep your heels on the ground.

3. Marjari Asana (Cat-Cow Stretch)

This is the most beneficial exercise for the spine.

Benefit: It provides immediate relief from lower back pain and makes the spine flexible.

How to do: Come into ‘table’ position on your knees and hands. While inhaling, bend the waist downwards and look up, then while exhaling, lift the back up and put the chin towards the chest.

4. Tree Pose

Benefit: It increases mental balance and concentration. It helps in keeping the mind calm in stressful office environment.

How to do: Standing on one leg, rest the sole of the other foot on the thigh and move the hands up in the Namaste posture.

5. Balasana (Child’s Pose)

This is a relaxing asana.

Benefit: It completely releases the tension of neck, back and shoulders. Doing this gives peace to the mind and reduces stress level.

How to do: Sitting on your knees, sit on your heels and extend your hands forward while keeping your head on the ground.

‘Quick Tips’ useful in office

20-20-20 Rule: Look 20 feet away for 20 seconds every 20 minutes to avoid strain on the eyes.

Chair Stretch: Every hour, rotate your neck and wrists clockwise while sitting in your chair.