So you’ve started the exercise known as yoga, which as you know is a great remedy for stress and a wonderful gateway to fitness, and my friends, you are so right about that. I understand however that it is difficult to tear yourself away to from work considering you are an executive or someone who has crucial inputs for the business that can’t simply steal away for a relaxing session of yoga, I completely understand that. With that simple reason, I am happy to share with you some yoga moves that are not only easy to do in the few minutes you have free in the office, but they are a great way to relieve stress along the way.

Ladies and gentlemen, I cannot insist how important it is to handle your stress. Stress leads to a lot of ailments, potentially detrimental to your fitness as well, and don’t get me started on the stress eating bit. However worry not my friends, if you have done some yoga and you are dying to get to a session but can’t, do these simple moves in the office and you will have a powerful arsenal against stress.

Breathing technique – This is essential for most if not all of the yoga poses below, this will help you beat stress and keep your fitness in check too, and it’s as simple as breathing in and out. All you need to do is breath in deeply and exhale via your nose to make sure to maximize the yoga exercises.

Neck stretches – Alright this is a fairly simple yoga move that can alleviate so much stress it should be illegal. All you need to do is simply sit up straight on a chair, move your neck up and down, allowing your head to sway along, do this for a few times. Next up is left and right, again repeat for a few turns. After that in this yoga pose, all you need to do is rotate your neck clockwise and then counter clockwise, once more repeat a few times. I’m sure you can feel some knots in your neck loosen and you just relieved yourself of some unwanted stress. Combine it with the breathing technique and you’ll feel a lot less tired.

Neck stretches are one of the simplest ways to relieve tension and stress at work. Include it in your quick breaks to refresh your mind and body.

Shoulder rotation – This simple yoga technique starts with you either seated down or standing, just make sure you have enough space around you. Place each finger on their respective shoulders, aka left fingers on top of your left shoulder, right fingers on the right shoulder. Very easily and steadily rotate both shoulders, moving the elbows in a clockwise direction for a few times and feel your body groan in pleasure. Now repeat anticlockwise and feel a familiar and pleasurable squeal of your body. That was it, feels good doesn’t it?

Shoulder stretch – This, and I use this term fittingly, delicious yoga pose is wonderful for both fitness and stress. Bring your right arm above your head and your left behind your back, now reach for the fingers and interlock. If done correctly, your fingers should be right behind your neck give or take, maybe a little below. Now at this point just breath as deeply as you can, you will feel your shoulders stretch and a little gentle strain will rush through your body, hold it for a few seconds and then release. Switch hands and repeat, then smile as you have just finished another simple yoga pose.

Arm stretch – You can decide to do this standing or seated, either or works for this yoga exercise. All you need to do is interlock your fingers together but with the palms facing outward, yes I realize that is a little confusing but when you are able to do it, you’ll understand. Your starting position is to have the interlocked hands right in front of your chest, now using the breathing technique described above, slowly stretch your arms as far as you can while breathing in. As you return to starting position exhale, and feel the stress crawl away from your body.

Backward stretch – Let’s keep the simple yoga exercises going with this one, start off by standing straight with your shoulders to your sides. Inhale deeply and shrug your shoulders upwards, hold for a few seconds and release it as you exhale. Repeat a few more times and watch as the knot in your back slowly vanishes with each exhale.

Prayer pose – Again stay standing and put your hands together in front of you in this yoga stretch, keep the elbows at a 90 degree angle as much as possible as well. Now simply breath in and push your palm and fingers to the left side, allowing the left wrist to bend backwards, exhale and allow the stress to leave your body. Repeat with the other wrist and enjoy as the tension in your body drains away with each yoga breath.

Leg lift – Next up on the yoga poses: leg lift. All you need is a chair, which you sit on the edge of, this is not a pun for anything else mind you, as you simply do not lean on the back of the chair and rely completely on your back strength to keep you seated up right. With both feet flat on the floor, gently lift up one foot a few inches off the floor while doing your best to keep your body straight. Use the breathing technique as much as you can and gently put your foot back down, you’ll feel the stress hit the floor as well. It’s a beautiful thing when that happens.

Knee ups – Remained seated but this time rest your back against the back of the chair and hold the base with both hands at your side. For this yoga pose, keep both feet planted firmly on the floor and gently raise them using your knees up to your chest. Make sure you are using the breathing technique to maximize the yoga exercise effect and hold for a few seconds, slowly put your feet back to the beginning position. Repeat as needed and avoid a rolling chair for this, you’ll thank me in the long run.

Our back usually gets a lot of stress from sitting at work. Back stretches are a great way to relieve tension in the muscles.

Back twist – Keep that chair handy for this yoga pose, now sit up straight and use your right hand to reach for the back of the chair but make sure your elbow passes the front of your chest. You’ll notice that you are twisting a little already and for this fitness exercise. Now twist your upper body towards the arm that is gripping the chair, now let the breathing strengthen the relaxation and remove even more stress as you eventually return to starting position. Now switch arms and do it again.

I’m sure there are a ton more yoga exercises that can be done and you can keep looking into new ones so it doesn’t get stale. Just take a few minutes a day to do these exercises to manage your stress and fitness, and you’ll feel like you have much more energy on a daily basis. Pair it off with a morning ritual, like in the article I have: Morning stretching routines and you will feel better on a daily basis. All that’s left to do is to get off that chair and start doing yoga!

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