People who work sitting at the desk in the same posture for hours every day in the office may face many problems. Most office work lasts for about 9 to 10 hours, due to which both the mind and body of the employee can be affected. It is normal to have problems like headaches, fatigue, and stress due to sitting all day long. Many people start complaining of waist and back pain. Apart from this, fat also starts increasing. Working while sitting on a chair without physical activity leads to obesity and bloating. However, experts recommend the practice of yoga to get rid of the problems caused by continuous sitting in office work. Yoga keeps you physically and mentally fit. If you do not have time to practice yoga in your busy lifestyle, then some yoga asanas can be practiced in the office itself. You can practice yogasanas while sitting on a chair in the office. Let us know the yoga exercises that can be done easily while sitting on a chair in the office.

Do stretching in the office
You can easily get relief from the day's fatigue and body pain by stretching while sitting in the office. Stretching improves blood circulation and provides relief from muscle pain. Stretching is beneficial in reducing cholesterol in the body.

Method of stretching
Step 1- To do stretching while sitting in the office, first raise your arms and bring both hands above the head.
Step 2- Now cross both the hands above the head pull the body upwards towards the waist and emphasize the hands.
Step 3- While inhaling, stretch the hands and upper part of the body.
Repeat this process three to four times.

Chair pose
To get rid of stress, headache, back pain, and body aches, you can practice chair poses in the office. Its practice strengthens the waist, spine, and legs. Chest and lower back benefited. This asana is also called Marjari-Bitilasana.

How to do a chair pose
Step 1- To do this asana, sit on a chair straighten your spine, and keep both your feet on the floor.
Step 2- Place both the palms on the knees of the feet take a long breath inwards and move the chest outwards.
Step 3- Take the shoulders back and exhale slowly. Bend the spine by moving it like a back.
Repeat this asana at least five times.

Urdhva Hastasana
Doing this asana reduces stress. Improves physical balance and helps keep the spine straight, which reduces neck, waist, and back pain.

Method of doing Urdhva Hastasana
Step 1- To practice this asana, sit straight on a chair, inhale, and move both hands upwards.
Step 2- After remaining in this pose for some time, exhale and bring the hands down.
Repeat this yoga 10 to 15 times.
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