In today’s fast-paced work environment, office goers often find themselves glued to screens and hunched over desks for hours on end. The result? Tight shoulders, back pain, and mental fatigue. But what if you could reset your body and mind in just 10 minutes?

This simple, effective yoga sequence is designed specifically for busy professionals who want to refresh and reenergize — without needing a yoga mat or gym gear. All you need is a quiet space and your breath.

Benefits at a Glance:

• Improves posture
• Relieves neck and back tension
• Boosts mental clarity
• Enhances energy and focus

Your 10-Minute Office Yoga Routine

1. Neck Rolls (1 minute)

• Sit tall in your chair.
• Drop your chin to your chest and slowly roll your head clockwise for 30 seconds, then counterclockwise.

Why: Relieves stiffness and improves blood flow to the brain.

2. Seated Cat-Cow Stretch (1 minute)

• Place hands on your knees.
• Inhale: Arch your back, lift your chest, look up (Cow).
• Exhale: Round your spine, tuck your chin (Cat).
• Repeat slowly for 1 minute.

Why: Improves spine flexibility and reduces lower back stiffness.

3. Seated Spinal Twist (1 minute each side)

• Sit upright, place your right hand on the back of your chair and your left hand on your right knee.
• Inhale to lengthen your spine, exhale to twist gently.
• Hold for 30 seconds to 1 minute on each side.

Why: Releases tension in the back and aids digestion.

4. Shoulder Rolls (1 minute)

• Roll shoulders forward in large circles for 30 seconds, then backward for 30 seconds.
• Pair with deep breathing.

Why: Relaxes tight shoulder and neck muscles caused by prolonged sitting.

5. Wrist & Finger Stretches (1 minute)

• Extend one arm forward, palm up. Use the opposite hand to gently pull fingers back.
• Do both hands.
• Finish with gentle wrist circles.

Why: Counters repetitive strain from typing and mouse use.

6. Seated Forward Fold (1 minute)

• Sit on the edge of your chair, feet hip-width apart.
• Hinge at your hips and fold forward, letting arms and head hang.
• Hold and breathe deeply.

Why: Stretches the spine and hamstrings; calms the nervous system.

7. Alternate Nostril Breathing (Nadi Shodhana) (2 minutes)

• Sit comfortably.
• Use your thumb and ring finger to alternate closing each nostril while breathing slowly in and out.
• 1 minute per side, or alternate every 5 breaths.

Why: Reduces stress, sharpens focus, and balances energy.

Tips for Office Yoga Success:

• Schedule it: Set a calendar reminder for your yoga break.
• Stay consistent: Even 10 minutes daily can yield long-term benefits.
• Use tech: Try a gentle bell or app to guide your practice.
• Stay hydrated: Pair your yoga with a glass of water post-session.

(This article is intended for your general information only. Zee News does not vouch for its accuracy or reliability.)