Seven yogasanas to practice at the comfort of your desk

Is it possible to do yoga without spreading the yoga mat on floor and at your own coziness of a cubicle or a work desk? Yes it is, here’s how

If you are eagerly waiting to wrap your day and rush to the luxury of the known walls at your house to finally feel yoga-ready, here’s a quick guide that draws spotlight on the seven asanas that you can do, just sitting!

Source: Max Pixel

Neck rolls
S
tep 1: The start position for the neck roll is with your head is straight, and your gaze forward. From the start position, very gently tip your head to your left.
Step 2: Very gently, roll your head back into an extended position with your eyes facing the ceiling.
Step 3: With your head back, slowly roll your head to your right.
Step 4: Next, gently roll your head so that your chin faces down and a little toward the front of your neck.
Step 5: With your head down, complete the final movement of the neck roll by bringing your head back up to the start position where your gaze is forward.

Eagle arms
Step 1: Stretch your arms straight forward, parallel to the floor, and spread your scapulas(shoulder blade) wide across the back of your torso.
Step 2: Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows.
Step 3: Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor. The backs of your hands should be facing each other.
Step 4: Press the right hand to the right and the left hand to the left, so that the palms are now facing each other.
Step 5: Now press the palms together (as much as is possible for you), lift your elbows up, and stretch the fingers toward the ceiling.
Step 6: Stay there for 15-30 seconds
Step 7: repeat for the same with the arms reversed.

Source: YogaJournal

Chest opener
Step 1: Sit on the front edge of your chair and interlace your hands behind your back.
Step 2: As you inhale, lift your hands up and away from your back, while gently lifting your chin away from your chest.
Step 3: As you exhale, lower your hands down.  
Step 4: Repeat this motion on your breaths at least two times.
Step 5: Switch the grip of your hands and repeat.

Source: 24life

Spinal twist
Step1: Place your left hand on your right knee and your right arm over the back of your chair.
Step2: Turn to look over your right shoulder and hold for four breaths.  
Step 3: On the inhale, feel the spine lengthen and, on the exhale, feel a deeper twist.
Step 4: Exhale back to center and repeat on the other side.

Source: Pinterest

Cat-cow stretch
Step 1: Start with your hands on your thighs and sit up tall.
Step 2: As you exhale, round your back, pulling your abdominals into your spine, tucking your tailbone under and tucking your chin into your chest.
Step 3: Be as round in the upper back as you can be, pushing your mid-back toward the chair. This is cat pose.  
Step 4: As you inhale, allow your belly to move forward, arch your back, send your sternum forward and look up toward the ceiling (if your neck is comfortable) or keep your head parallel to the floor. This is cow pose.  
Step 5: Repeat this motion several time inhaling into cat and exhaling into cow.

Source: Enables

Chair pigeon/hip opener
Step 1: Place your right ankle on top of your left knee. Let your right knee relax out to the side while keeping your foot flexed.
Step 2: As you inhale, sit up tall and as you exhale, enjoy the stretch.
Step 3: You can increase the stretch by placing your right hand on the right knee and applying gentle pressure.
Step 4: To increase the stretch even more, keep your back flat and spin lengthened and start to tip forward from the hips.
Step 5: Stay for three-to-five breaths and repeat on the other side.

Forward fold
Step 1: Start with your hands on top of your thighs and take a deep inhale.
Step 2: As you exhale, fold forward at your hips (rather than rounding the upper back) draping your body over your legs.
Step 3: Slide your hands down toward the floor. You can either hold each elbow with the opposite hand or let your arms dangle to the floor.
Step 4: Let your body hang heavy over your legs and your head and neck relax.
Step 5: On an inhale, let your hands rest on your thighs and slowly roll back up to seated.

Source: Vytas Yoga


Benefits of these asanas are:
1. Improves flexibility
2. Increases concentration
3. Increases body balance
4. Reduces joint strains and cramps
5. Portability and convenience