Prolonged work on the computer strains the neck, shoulders and back muscles, which leads to stress and stiffness. Sitting at a desk for hours can cause damage to your spine, and also sometimes lead to neck, shoulder, and lower back pain. Doing yoga in the office is fun, innovative, exciting and relaxing with too many health benefits. These practices don’t demand much time and can be done in spurts throughout the day, sparing you from unnecessary discomfort in the long run.

1. Chair Pigeon Pose

People have this habit of crossing their legs while sitting. But some of them don’t know that it can create imbalances in the hips and lower spine. Chair Pigeon brings balance to your body. When you sit in the chair, keep feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee. Try to maintain equal weight distributed between the sitting bones while staying in an upright seated position. You should hold 5-10 breaths before switching sides.

2. Neck Roll

This one is probably the easiest way to relax during work hours. Just close your eyes and drop down your chin to your chest. Start the circular motion of your neck slowly, by moving the right ear to the right shoulder, taking the head backward and then bringing the left ear to the left shoulder. Rotate your neck 3-5 times and later you can change the direction.

3. Seated Spinal Twist

Place your feet flat on the floor. Now holding the back of the chair with both hands, twist your waist to the right towards the back of the chair. Turn to the other side and repeat this exercise 3-4 times.

4. Ankle Stretch

In this exercise sit in front of a seat with feet firmly grounded. Lift your left leg straight in front of you, draw up the knee cap and thigh muscle and slightly engage the abdominal muscle. Flex and point foot (toes stretch up). Stretch toes down. Repeat on the other leg.

5. Hip Flexion

Try to sit straight in your chair. Feet and legs should be shoulder-width apart. Now slowly bring one leg up and squeeze towards the chest. Repeat this a few times and do it with your other leg.

6. Eagle Arms

Stretch your arms straight in front of your body and parallel to the floor while palms should face the ceiling. Cross your right arm over the left and bring both the palms together. Now lift both your elbows. The shoulders would slide down your back. Repeat this exercise for your left arm.

7. Hip Opener

Sit in front of the seat with your feet firmly grounded. Put back on left thigh; to deepen the stretch, very gently push back on right thigh. Repeat on the other leg.

8. Seated Crescent Moon Pose

The side body will collapse once hunched over a computer, contributing to neck and shoulder discomfort. The Seated Crescent Moon fixes that and you can come back to the original posture with a taller spine, a clearer head, and sharper focus.

Lift your arms overhead and stretch your fingers wide. Lean-to the right, taking two to three deep breaths. Repeat on the left side for another two to three deep breaths.