Take short breaks for exercise and stress relief at work – NewsGram


By Shraddha Iyer

With everyone’s busy schedules, we don’t even notice how fast a day goes by and our health suffers. How do you fit yoga into your daily routine with such a busy schedule, and what can you do?

For all the workaholics, here are some simple and effective yoga techniques to get in shape. It only takes 15 minutes and you don’t even have to leave the house. These asanas can be performed from where you are sitting and during short breaks from work.

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Sukha Purvaka Pranayama

This pranayama is effortless breathing that focuses on deep breathing in each section of the lungs, as the name suggests. The emphasis is on the retention of internal and external respiration.


– Simply inhale for 4-6 counts, filling the lungs.
– Hold your breath, ideally for the same number, or it can be as long as you can.
– Exhale for 4 to 6 beats, holding your breath for the same time or as long as you can.
– This ends a round.
– You can start with 10 rounds and increase the repetition with practice.

Read also: Benefits of a balanced sleep routine


This pranayama is excellent for increasing lung capacity thereby improving the oxygen level in the body as well as the myriad of benefits it can bring to mental and physical health. As a result, concentration at work is a boon for all workaholics, isn’t it?

These asanas can be performed from where you are sitting and during short breaks from work.Unsplash

Garudasana chair

The eagle position, also known as the Garudasana chair, is a balancing pose. You will feel a stretch in your shoulders, upper back, and thighs as you perform this sitting position in your office chair. This stretch will relax your body and is a great way to unwind after a long day of work.


– Sit on the edge of the chair with your feet on the floor.
– Inhale to bend the elbows and open the arms.
– Breathing out, bring the right knee to the left.
– Send the right toe to the back of the calf muscles. At the same time, bring the left elbow under the right and strike one or two blows on the palms.
– Stay in this pose for 3 to 5 deep breaths.
– You can repeat it on the other side.


This pose is excellent for stretching the posterior chain of the body with the triceps.

It’s great to increase focus and release anxiety.

Pawanmuktasana chair

The Sanskrit words Pawan means air, Mukta means free and asana means posture, so the Pawanmuktasana (throttle pose) chair is derived from it. This position is beneficial for your digestive system, thus relieving the discomfort we usually feel after our lunch break, which interferes with our work.


– Sit on the edge of the chair with your spine extended and your feet on the floor.
– Inhale and bend the right knee and squeeze the right tibia as you exhale, reducing the distance between the abdomen and the thigh.
– Stay here for 3-5 breaths and with each exhale continue to lengthen the spine and press the thigh towards the abdomen.
– Repeat the same on the other leg. You can practice this 3-5 times and increase the repetitions with practice.


This asana improves and regulates digestion and helps release excess air in the digestive system.

It also helps strengthen the core muscles and aids in weight loss.

An old man exercising while sitting in a chair

Now you have great yoga practices at your disposal to stay healthy on the fly. These are easy to do and can be done anywhere and anytime. Unsplash

Vakrasana chair

The Vakrasana Chair, also known as the Half Twisted Pose, is a practice most of us do unconsciously because it feels so good. Back discomfort is relieved and side fat is reduced when you twist on both sides. If you are working out for long hours, this is a perfect asana to do every 2-3 hours.


– Sit on the edge of the chair with your feet on the floor, knees and ankles aligned.
– Inhale, raise your hands and, while exhaling, turn to the right with the right hand on the head of the chair and the left hand on the outside of the right thigh.
– Use the resistance of your hands to press the right shoulder back to bring the shoulders into a single line.
– Stay in this pose for 3-5 breaths and with each inhale, lengthen the spine and turn deeper with each exhale.
– Repeat the same on both sides. You can repeat this asana 3-5 times and slowly increase the repetition with practice.


This pose is like a boon to your spine, it helps keep the spine healthy and flexible.

It also helps improve digestion and keeps internal organs healthy.

Paschimottanasana chair

The Paschimottanasana Chair (Forward Bend Sitting Pose) is a stretch that targets your back and hamstrings while stretching your entire body. When you are in this position, your mind and body feel comfortable. Your body’s blood circulation relaxes you and gives you the energy you need to get back to work with a clear mind. You won’t have to worry about belly fat as it concentrates on the core.


– Sitting on the edge of the chair, straighten your legs as much as possible and keep your heels on the floor.
– Inhale to raise your arms, exhale to the hinge of the hip while keeping your back straight and bend as far forward as possible. If this is too difficult, one can also simply bend forward with the knees bent.
– Stay here for 3-5 breaths and try to deepen the crease with each exhale.
– Repeat this 3 times and with practice, increase the repetitions.


This pose helps stretch the back muscles and improves the functioning of the digestive system.

It is perfect for releasing anxiety and bringing you to a very calm state of mind.

Alternatively, you can use our SARVA app. Many soundtracks for relaxation and guided meditation are available on our app and accessible anytime, anywhere. Now you have great yoga practices at your disposal to stay healthy on the fly. These are easy to do and can be done anywhere and anytime. Don’t let your busy schedule keep you from being healthy; instead, apply these tips and take the first step now.


Keywords: Steps, benefits, yoga, workaholic, sitting, chair, breathing, stress, anxiety, asana, strengthening, pranayam, hectic.

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