Long working hours leave most young professionals with backache, joint pain, hormonal issues... the list goes on. what you need is a fitness break every now and then, in between your work, to keep all this at bay. after all, one cup less of coffee, a few missed updates on facebook or skipping the latest gossip by the watercooler is small price to pay for good health. so here are a few asanas you can practise at work. all you need is a chair and some legspace!

adho-mukha

Sit on the edge of a chair. Take in a deep breath. While exhaling, bend forward with arms extended straight downwards. Try and place your palms on the floor. Stay stretched in this forward bend position for a while. Breathe normally.

The next step is to hold the legs of the chair. This stretches the upper body and back muscles even more. Exhale over extended spans to make the back muscles stretch comfortably. Regulate your breathing rhythm.

To intensify the workout, you can combine the forward bend with side stretches. Instead of touching the legs of the chair, try to rest your palms flat on the ground (as shown in the pictures above). Repeat on each side, holding the positions for a while for maximum benefits.

Benefits

Helps with back and spinal problems, and strengthens muscles.

Improves blood circulation in the pelvic region.

Improves the digestive and immune systems.

The rush of blood to the head gives your face a glowing, healthy look!

ArdhaMatsyendrasana

This asana calls for seated twists, so you need a chair without hand-rests.

Sit sideways on the chair. Make sure you are seated firmly, with the back of your thighs getting support from the seat. Keep knees firm and parallel to each other. Put both feet on the floor or mat.

Hold the back of the chair with both hands, at chest level. Gently begin to twist your trunk to the right, with a firm grip on the chair, shoulder aligned, spine upright.

Your breathing should follow this pattern: long extended exhalations, followed by normal inhalations. Keep trying to twist the trunk, the abdomen area, the back muscles and the chest with successive breaths. Hold the position for a few seconds.

Rise and sit on the other side of the chair and repeat.

Points to ponder

When you’re performing the twists, try to ensure that your upper body faces the back of the chair.

Don’t exert pressure on your neck and head while performing the twist.

Don’t restrict the natural course of breathing.

Benefits

Stimulates the root nerves in the spinal tract and helps one feel rejuvenated.

Acts as a deep-tissue massage.

Relieves tiredness and energises the body.

shavasana

Lie on your back, right in front of the chair. Put your feet up on the chair and rest them on the seat.

Rest your back fully on the floor. Ensure that your feet are apart and that the seat of the chair is supporting your calf muscles.

Try and push both the shoulders back and breathe rhythmically.

Now close your eyes and try to still your mind. Try and meditate for a few minutes.

Lie on your back, right in front of the chair. Put your feet up on the chair and rest them on the seat.

Rest your back fully on the floor. Ensure that your feet are apart and that the seat of the chair is supporting your calf muscles.

Try and push both the shoulders back and breathe rhythmically.

Now close your eyes and try to still your mind. Try and meditate for a few minutes.

Send your fitness queries for Meera to t2@abp.in