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how can one do yoga at office for instant stress relief

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Yoga Teacher At Home

Hello Naznin, you can follow these steps for instant relief 1. Sit on chair by keeping your legs parallel to each other,waist and neck should be straight. 2. Close your eyes slowly. 3. put your hand on your knees(your palm should face the roof) 4. Relax your body, if you have any strain or pain...
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Hello Naznin, you can follow these steps for instant relief 1. Sit on chair by keeping your legs parallel to each other,waist and neck should be straight. 2. Close your eyes slowly. 3. put your hand on your knees(your palm should face the roof) 4. Relax your body, if you have any strain or pain in any part try to relax it. 5. watch your breath while inhale and exhale for atleast 1 minute 6. now take a deep breath in slowly,your stomach should come out while breath in. (you can count 1,2,3,4 while breath in) 7. hold your breath for same time (you can count 1,2,3,4) 8. now breath out showly (you can count 1,2,3,4,5,6 while breath out) NOTE- Amount of time should be more in breathing out (count 1,2,3,4,5,6) 9. repeat this process for atleast 11 times. NOTE- You can try Bhastrika as well but you have to sit on Vajrasan or Padmasana for it,we should avoid to perform it on chair. Hope this will help you. read less
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You can sit on chair and rotate your neak up and down left and right or clock wise and anticlockwise for 5 times only. Then you can up your both hand and strech out only 5 times afterthat you can do deep in & out breathing and last Bhramri pranayam for mental relex.
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I am a Certified and experienced Yoga Teacher and a Yoga practitioner

"Yoga" can be practiced every second of the day! Well, to release the physical stress one can perform mobility, stretches. Nect rotation shoulder rotations, ankle rotations, back twisting, etc.
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Yoga, meditation, kriya, acupressure Instructor

In summer sitli and sitkaari pranayam sukshm vyayam, in winter bhramri pranayam.... It will help u a lot
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Yoga Specialist

Hi Naznin, You can do easy yoga exercises at office, for instant stress relief. 1. Relaxation through deep breathing: Sit straight with foot firmly placed on the floor. Be calm. Keep all your body parts, face free and relaxed. Maintain a mild smile on face. Close your eyes and...
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Hi Naznin, You can do easy yoga exercises at office, for instant stress relief. 1. Relaxation through deep breathing: Sit straight with foot firmly placed on the floor. Be calm. Keep all your body parts, face free and relaxed. Maintain a mild smile on face. Close your eyes and exhale all the residual air in the lungs. Now, start inhaling deeply, focusing only on your breathing, slowly in a same pace. Do not put unnecessary stress anywhere in your body. Once inhaled, exhale slowly putting all the negative energies out of your mind! Continue this 5-6 times. You will feel relaxed! 2. Relaxing your stressed eyes: Sit back in your chair straightly, foot on the floor firmly. Open your eyes widely and rotate them clockwise, anticlockwise equal number of times, say 5 times clockwise and 5 times anticlockwise. 3. Stretching: Sit straight on chair, keep your foot firmly on the floor. Better if you stand up straightly and do this. If not possible, sit on your seat and do this exercise. Tie your fingers of both the hands each other, crossed. and stretch the tied hands to forward. Now, slowly inhale and raise the tied hands upwardly. Give good stretch starting from your waist till the finger tips. Hold stretched hands up and breathe normally. Slowly take the hands down, breathing out. 4. You can also do some back bending exercises which are very helpful for those who sit for hours and work. But only if you have got good guidance from the trainer. read less
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Martial Arts Teacher With 30 Years Experience

Stand up and do Taad asan where you stand and raise your hands up straight and raise your heels, balance on your toes or board of your feet. Hold it for ten counts. Second sitting on the chair join your both the hands and do Parvatasan. Join your palms keep your spine straight and raise both the hands...
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Stand up and do Taad asan where you stand and raise your hands up straight and raise your heels, balance on your toes or board of your feet. Hold it for ten counts. Second sitting on the chair join your both the hands and do Parvatasan. Join your palms keep your spine straight and raise both the hands slowly up and hold it for ten counts. Gently come down and relax. Third Close your eyes and slowly deeply inhale and slowly deeply exhale. Four Take a deep breath and exhaling gently chant OM. Do it and feel the difference. read less
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Martial Arts Teacher With 30 Years Experience

Hi Naznin. You can do parvatasan sitting on the chair If space is there stand up and do Taadasan. Stand straight feet together or apart. Hands in front of your thighs. Take a deep breath and take both hands slowly up palms facing front. As you breathe out raise your heels and hold the posture for 8...
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Hi Naznin. You can do parvatasan sitting on the chair If space is there stand up and do Taadasan. Stand straight feet together or apart. Hands in front of your thighs. Take a deep breath and take both hands slowly up palms facing front. As you breathe out raise your heels and hold the posture for 8 to 10 counts. Repeat 2 to 3 times. Next sit on the chair erect and close your eyes and watch your inhalation and exhalation. Namaste read less
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Yoga Instructor

Hi normal pranayama,or surya nadi and chandra nadi or do omkara just for 9 times with deep breathe in and breathe out gives u a instant stress relief .
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Yoga Pranaayaam Trainning and guidance

Eye and neck exercise, deep in & out breathing pranic massage from toe to head, Aa Uo Mm breathing if you know it, plus sit quitely with eyes closed softly and smile within for your ownsake as long as you can.
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Yoga Teacher

you should try murcha pranayama ....
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