5-minute yoga guide for working professionals

Jan 8, 2025

TOI Lifestyle Desk

Simple yoga guide for working professionals

A quick 5-minute yoga routine designed to relieve stress, improve posture, and boost energy for working professionals. Perfect for busy schedules, these simple exercises can be done anytime, anywhere.

Seated neck stretches (1 minute)

Purpose: Relieves neck and shoulder tension.

Seated neck stretches

Sit in a chair or cross-legged on the floor. Tilt your right ear over to your right shoulder and hold for 5 seconds. Slowly tilt your head forward, chin to chest, and continue to the left side. Repeat 3-4 times on each side.

Cat-cow stretch (1 minute)

This one aids in spinal mobility and posture.

Cat-cow stretch

Sit on the edge of the chair with feet on the floor. Inhale, arching your back, thrust your chest forward, and reaching your head upwards (Cow Pose). Exhale, rounding your back, tucking your chin and drawing your belly button to your spine (Cat Pose). Repeat this flowing motion 5-6 times.

Forward bend (seated) (1 minute)

Stretch the back, hamstrings, and shoulders.

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Forward bend (seated)

Sit tall on a chair with feet flat. Inhale, raise arms. Exhale, hinge forward from hips, reaching hands toward feet or floor. Let your head and neck melt. Hold for five breaths and feel the stretch. Slowly roll back up, stacking your spine. Do again if necessary to open the space further.

Seated twist (1 minute)

Encourages more freedom of spinal movement and internal organ movement in the digestive area.

Seated twist

Sit up straight with your feet on the ground. Rest your right hand on the chair back, then place your left hand on your right knee. Inhale and extend your spine upward; exhale, and gently bend to the right. Hold three breaths; come back to the center; repeat on the other side.

Breathing exercise (1 minute)

Relaxes tension and improves concentration.

Breathing exercise

Sit comfortably with your eyes closed. Breathe in through your nose for a count of 4. Hold your breath for a count of 4, then breathe out slowly through your mouth for a count of 6. Repeat this soothing cycle 3-4 times to relax and clear your mind.

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