Does your daily agenda involve 8-9 hours in the office desk? Sitting in the same position with 0 or minimum avenues for movement? Then you must have experienced what you may call the dread of an office life. But one has to do what they have to do to carry on, and so we do too, in a struggle to pass our times in this short life we have been given. 

Where an 8-9 job engages the mind and the soul, it does cut out on your physical health because of the concentration required to perform with just our minds. We have to remind ourselves to at least eat healthy, so that our diet is the closest we get to our healths in that way. The transport systems are a class and hardly let us have a day’s walk as the connectivity is increased.

In these circumstances, it is not surprising that we end up having hunches in our backs, tensed joints and body, stiff muscular functioning and accumulation of fat in all the areas of the body. This lifestyle does induce certain stagnancy in the minds and bodies. So much so; that we internalize this lifestyle and mistake it as comfort. This comfort becomes addictive to our existence and the stagnancy starts setting in… things seem boring because you already know that after the weekend you are going to sit in the same position for the entire week again. 

There are a lot of avenues for those who have thought of practicing yoga and people manage to get yoga classes even in the midst of a busy schedule. If you go to the park in the mornings you will find yoga teachers of all kinds teaching yoga in little bunches around in Delhi. This reminds of the fact that Yoga is an all inclusive practice, barring no gender age, physicality, mental state, spiritual state because one reaches there eventually as you deepen the practice. Yoga is a journey. There is yoga teacher training in India and yoga teacher trainings in Nepal and everywhere in the world for yoga enthusiasts who have embarked upon this journey.

But for the people who have jobs hindering them from embarking on this deep journey, here are a 3 best asanas that will keep you tuned into yoga even when you are not in your most comfortable and relaxed zone.


Firstly, relax your fingers, and stretch your hand ahead of you perpendicular to your body. Gently with one hand bend your hands from the wrist towards your body, first in the upward direction, then in the lower direction. Do the same thing with the other wrist. Secondly, clasp your shoulders with your hand and rotate your arms from the shoulders in the forward circular movement and then in a backward circular movement. Thirdly, stretch your left hand straight above your body and your right hand in the lower direction. Now bend your arms from the elbow in the inward direction at the back of your body. This asana stretches the spine, as well as the arm muscles relieving stress from those areas. And here is the best thing about yoga; you can do it for as long as it takes you to breathe comfortably in that position.


Sit straight with your spine rested and erect position. Your shoulders must be relaxed too and you should be looking forward. Take your right hand and touch your left ear from over your head and gently pull your head towards the right shoulder in an attempt to touch the right shoulder without having to move the right shoulder up. Now repeat the same with the other hand with the head tilting to the other direction. Do this while inhaling and exhaling deeply.


Lastly, a full body stretching pose to relax the tension of your body, is the konasana. For this firstly stand straight, and do your normal backward and forward body bending? Now spread your legs apart from the pelvis and sit half way through on your pelvis; naturally the feet will face outward of the body to get more comfortable in this pose. Now while sitting in that position, keep your spine stretched and erect. Now raise your arms above your head straight. This stretches your arms, torso, thighs, calves, pelvis and the feet all at the same time. Sit in this pose time and again for repose.

Since a core principle to yoga is movement and flow, yoga helps reach a natural rhythm that comes naturally to oneself, a rhythm that is never entirely the same as another person’s rhythm. So yoga is all about finding one’s natural rhythm and flow, and to keep the movement and striving to feel comfortable in that movement.