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5 yoga poses to do daily during office breaks!

Stressed and sleepy at work? Long office hours and workplace stress play a huge role. Modern day problems need 5000-year-old solutions. The world is observing the ninth International Day of Yoga today, and it is important to integrate yoga whenever it is needed. Here are the five yoga poses that will save you from neck pain, muscle strains, or any cervical spine problems.


1. Shoulder rolls

Be seated in your office chair and straighten your spine. Inhale and draw the shoulders up towards your ears and back, then down and forward on the exhale. Repeat it twice, in an anti-clockwise direction. This increases mobility in the shoulder joints and opens the chest. This can relieve the tensed muscles from continuously sitting and working on the computer in a still position.

2. Leg cradle

Sitting on a chair, place your outer left ankle on your right thigh. With your right hand resting on your left ankle and your left hand on your left knee, exhale and bend forward from the hip joints. Keep the spine straight as you fold forward. Note that you should fold your legs only as far as you're comfortable, gently stretching the deep muscles surrounding the left hip joint. Hold for 30 to 60 seconds, and then do the same exercise with the other leg.

3. Roll your neck

The neck is a very sensitive part of your body, as all the nerves connecting your body to the mind go through the neck region. Roll your neck gently clockwise and anti-clockwise, then from left to right and sideways. Repeat these actions for a minute or two. The neck muscles will feel loosened, and it will also increase your work productivity.

4. Hamstring stretch on chair

Sit on a chair with an erect spine and raise a leg from the knee to a level where it is in line with your hips. Feel the stretch in your hamstrings. Move the ankles in the clockwise and anti-clockwise directions while holding in this position. It will relax your calves and feet.

5. Meditate

This can be a little challenging, as it is tough to find a quiet corner at your workplace to sit in silence for a few minutes. During the office break, use your headphones to listen to any peaceful meditation music and try to remain present in those moments for 5-10 minutes. These few minutes have the potential to transform your mood and attitude towards your work every day!

Take a ten-minute break from your hectic schedule and perform these yoga poses for better productivity.

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