Did you know that you could perform yoga at your office desk? This, of course, will depend on how at ease you are with your colleagues, your clothes and the arrangement of your desk.
You can start off by taking a seat and placing your feet flatly on the floor and the gait should be the length of your hip. Put your palms on your thighs and keep them flat. Balance your head to your heart and heart to your hip and sense the length of your spine. Breathe in and breathe out calmly counting to five for each breath. You can repeat this any number of times.
Raise your arms above your head and breathe in, use your right hand to keep hold of your left wrist. Curve your body to your right when you breathe out. Retain this position and breathe three times then breathe in and go back to the straight position. Also remember to change the wrist from left to right. Now breathe out and bend your body toward your left. Then retain that position and breathe three times and go back to the vertical position and breathe in. Now you can release your arms and breathe out simultaneously. After this you can move your shoulders from up and down in a circling motion.
When you are circling it for the fourth time, intertwine your fingers at the back of your shoulder and try to keep your arms straight. When you breathe in, raise your chest as if you are bending backward. Retain that position and breathe thrice. When you breathe out, let go of your hands by placing them on your knees. Form a seated cat pose by pulling your navel far from your knees. Stick in your pelvis. Take deep breathes and sense the broadness of your back. Allow your head to sway.
Now start to fold at the front. The upper part of your body should be over your thighs and it would be preferred if you can put your palms flat on the floor. If not, you can hold your shins or ankles. Basically you need to let your head fall lower than the hips.
Now you can gradually go up and sit straight. Bend to your right when you breathe out. Keep your right hand at the chair’s back and your left hand on the exterior of the right thigh. The area around your right chest and armpit should be raised. It won’t take more than five minutes. All the best!