Take a break: Exercise in office

Abdominal breathing

While sitting, inhale and bulge your abdomen out. Exhale and sink it in. Do not raise shoulders up or expand chest. Only move the abdomen. Repeat 20 times.

Triyak taadasana

While sitting, inhale, interlock fingers and take them straight over the head to turn them out. Exhale and bend towards right from waist. Repeat seven times on each side.

Hitanshi Kothari Khabya and Gourav Khabya, co-founders, HithYoga

Chanting (Left) ; Trikonasana

Chanting

Sit comfortably. Inhale deeply and while exhaling, chant ‘aaaa.....’ Repeat nine times.

Trikonasana

Stand with feet around a metre apart and right foot pointed outside. Inhale and raise arms above. Exhale, bend towards right from waist. Repeat five times on each side.

Hitanshi Kothari Khabya and Gourav Khabya, co-founders, HithYoga

Pawan muktasana (left) ; Uddiyana bandh

Pawan muktasana

Sit on chair. Exhale and fold both the legs, bringing it closer to chest. Cuddle it with hands and place the nose between your knees.

Uddiyana bandh

Sit erect. Inhale Deeply.Exhale and completely tuck your abdomen in and pull it up. Repeat five times. Practice only on empty stomach.

Hitanshi Kothari Khabya and Gourav Khabya, co-founders, HithYoga

Standing back stretch (Left); Sun hand gesture.

Standing back stretch

Stand with feet apart. Exhale, bend forward and hold ankle with hands. Inhale, come back to centre. Repeat five times.

Sun hand gesture

Fold ring finger and place it at the root of the thumb. Now press ring finger with thumb. Do this for 10 to 15 minutes daily.

Hitanshi Kothari Khabya and Gourav Khabya, co-founders, HithYoga

Jaanu Shirshasan (left); Vajra asana.

Jaanu Shirshasan

Sit on the chair, raise right leg off the floor and stretch it front and inhale. Exhale and grab toes of the right foot with hands. Hold for five counts and repeat on other leg.

Vajra asana

Fold your legs. Place heels under buttocks with big toes over each other. Sit with your head neck and back straight and palms on knees

Hitanshi Kothari Khabya and Gourav Khabya, co-founders, HithYoga