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Take a break: Exercise in office

We all know that poor posture and sitting for long hours is bad for health. So spare five minutes each day and do these exercises at your workstation

Shashank asana; and Pawan muktasana.
Shashank asana; and Pawan muktasana.

Shashank asana :Sit with legs together. Inhale and stretch your arms up. Exhale, bend forward taking your abdomen on the thigh and palms by the side of your feet. Hold for 10 counts.

Pawan muktasana :Fold right leg, place both hands on the shin bone and push it towards chest. Rest your forehead on to the knee. Hold this stretch for 10 counts on each leg to prevent indigestion.

Bhramari; and Eye Ball Rotation

Bhramari:Sit with legs together. Place index finger on eyebrow, remaining three fingers on the eyes. Do it for two-three minutes. Plug ears with the thumbs. This will help combat lack of sleep, stress and strained eyes.

Eye Ball Rotation :Sit with face away from screen. Rotate eye balls - down, left, up and right. Do five such rounds clock-wise and anti-clockwise to prevent headaches from strained eyes.

Neck movements; and Dwikon asana.

Neck movements:Exhale and take the head towards the right. Inhale and bring it back to centre. Repeat this on the other side. Do the routine five times to relieve neck pain.

Dwikon asana:Interlock fingers to turn them outwards. Exhale, bend forward, and move hands away from the body. Try to keep your head parallel to the floor. Hold for 10 counts.

Tadasana; and Press and release.

Tadasana:Interlock fingers and turn them outward. Slowly, take it straight over the head.Now turn head upward and look at the fingers. Repeat five times. This will help release stress from long hours of sitting or poor posture.

Press and release:Interlock fingers and place them behind your head. Press hand and head against each other for five seconds and then release. Repeat 5 - 10 times.

Shoulder Rotation; and Neck Rotation

Shoulder Rotation:While standing, place fingers on shoulders. Rotate elbows—up, back, down, and front. Do it seven times each, clock-wise and anti-clockwise.

Neck Rotation:While standing, rotate head—up, left, down, and then right, comfortably. Do five such rounds each, clockwise and anti-clockwise.

Hitanshi Kothari Khabya and Gourav Khabya, cofounders, HithYoga

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