Try these 5 yoga asanas while working from home to keep fit and healthy

Yoga asanas for WFH: With home office and online courses, we have little time to take care of our health. Practicing yoga daily is essential to the body and keeps body problems at bay. However, with constant meetings and a busy work schedule, it becomes difficult.

For all of the workaholics out there, here are some simple and efficient yoga techniques to get in shape. It only takes 15 minutes and you don’t even have to leave your home. These asanas can be performed from a sitting position and during short breaks from work.

Sukha Purvaka Pranayama

This pranayama is effortless breathing that focuses on breathing deeply into each section of the lungs, as the name suggests. Great importance is attached to both internal and external breath retention.


  1. Simply inhale for 4 to 6 counts and fill your lungs.
  2. Hold your breath, ideally for the same number, or it can be as long as possible.
  3. Exhale 4 to 6 times, holding your breath as long as possible.
  4. This completes one round.
  5. You can start with 10 rounds and increase the repetition with practice.


This pranayama is great for increasing lung capacity and thus improving the oxygen levels in the body, along with the many benefits it can provide for mental and physical health. As a result, concentration at work is a better benefit for all workaholics, isn’t it?

Chairman Garudasana

The Eagle Stance, also known as Chair Garudasana, is a balancing pose. You will feel a stretch in your shoulders, upper back, and thighs when you do this in your office chair. This stretch relaxes your body and is a great way to relax after a long day at work.


  1. Sit with your feet on the floor at the edge of the chair.
  2. Inhale to bend your elbows and open your arms.
  3. As you exhale, bring your right knee over your left.
  4. Send your right toe to the back of the calf muscles. At the same time, bring your left elbow under your right and just tap – or double-tap your palms.
  5. Remain in this pose for 3 to 5 deep breaths.
  6. You can repeat it on the other side.


  • This pose is great for stretching the rear body chain along with the triceps.
  • It’s great for increasing focus and reducing anxiety.

Pawanmuktasana Chair

The Sanskrit words pawan means air, mukta means free and asana means posture, hence Chair Pawanmuktasana (gas releasing posture) is derived from them. This position is good for your digestive system, so it alleviates the discomfort we usually have after lunch that disrupts our work.


  1. Sit at the edge of the chair with your spine straight and your feet on the floor.
  2. Inhale and bend your right knee, and as you exhale, hug your right shin to reduce the distance between your stomach and thigh.
  3. Stay here for 3 to 5 breaths, each time you exhale, continue to straighten your spine and push your thigh towards your stomach.
  4. Repeat the same on the other leg. You can practice this 3 to 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 core muscles and helps with weight loss.

Vakrasana chair

Chair Vakrasana, also known as the Half Twisted Pose, is an exercise that most of us have unconsciously practiced because it feels so good. Back discomfort is relieved and side fat is reduced when you rotate on both sides. If you work long hours, this is a perfect asana that you can do every 2-3 hours.


  1. Sit on the edge of the chair with your feet on the floor, knees and ankles in line.
  2. Inhale, raise your hands and, as you exhale, turn to the right with your right hand on the head of the chair and your left hand on the outside of your right thigh.
  3. Use the resistance of your hands to push your right shoulder back to align your shoulders.
  4. Hold this pose for 3 to 5 breaths, straightening your spine with each inhalation and rotating deeper with each exhalation.
  5. Repeat the same on both sides. You can repeat this asana 3 to 5 times and gradually increase the repetition with practice.


  • This pose is like a treat for your spine, it helps to keep the spine healthy and supple.
  • This also helps improve digestion and keeps the internal organs healthy.

Chair of Paschimottanasana

Chair Paschimottanasana (Seated Forward Bend Pose) is a stretch that targets your back and hamstrings as you stretch your entire body. Both your mind and body are comfortable in this position. The blood circulation in your body relaxes you and gives you the energy to get back to work with a clear head. You don’t have to worry about belly fat as it is focused on the core.


  1. While sitting on the edge of the chair, straighten your legs as far as you can and keep your heels on the floor.
  2. Inhale to raise your arms, exhale to hang from your hips while keeping your back straight and bending forward as far as possible. If this is too difficult, you can simply fold forward with your knees bent.
  3. Stay here for 3 to 5 breaths, trying to deepen the crease with each exhale.
  4. Repeat 3 times, increasing the repetitions with practice.


  • This pose helps stretch the back muscles and improve digestive system function.
  • It’s perfect for reducing anxiety and bringing you into a very calm state of mind.

(With inputs from IANS)

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