Health and Fitness

If you do a job while sitting, then definitely do these 4 yoga asanas, there will be no spinal problem

As technology continues to evolve, so many things are now being done in one place. Likewise, students studying, shopkeepers, and people with desk jobs have to work sitting in one place throughout the day. Due to work pressure, there is neither time to think about fitness nor time to go to the gym and exercise. In such a condition, it has been seen that after a short time these people start having back pain, back pain, shoulder pain, or elbow and finger pain. And the reason for this is that you are mentally active but physically inactive. To stay fit, it is important for your body to do some hard work or exercise. If you do not get much time from your work, then you can do some easy yoga asanas by taking 10 minutes at home or in the office itself, by this you can avoid these problems in the body. Aside from this, these yoga asanas will also keep you physically fit.


  • You can do Hastottasana anywhere and anytime.
  • To do this, first, you stand straight and raise your hands up toward the sky.
  • Ah, by joining the toes of both hands, raise the heels and pull the hands upwards.
  • And after this, keep the ankles on the ground.
  • Now while raising the hands up, stretch to the right side by rotating as per the capacity.
  • Then similarly stretch on the left side as per capacity.
  • And do this 2-3 times at an interval of every 3 hours, then you will never have back-and-back problems.

Supta pawanmuktasana

  • Lie down straight on the mat. And bend the legs from your knees and bring them close to your chest.
  • Wrap your arms around your legs. And now you can close your eyes if you want.
  • Take a deep breath. And stay in this state for one minute.
  • And now exhale and raise your head so that your nose touches the knees. Stay in this posture for 5 seconds. Then now you can take your head back while breathing. Repeat this 5 times.
  • The abdominal, small and large intestines, liver, pancreas, gall bladder, and pelvic muscles are automatically massaged by this asana.

If you want to learn different types of yoga asanas then you can join the Weight Loss Retreat In Rishikesh.


  • This asana is effective in the treatment of obesity. And its practice strengthens the back, hips, legs, lips, abdomen, and pelvis.
  • Take a mat and lie flat on it. The palms should be facing down. And breathe normally and move both your legs in the air as if riding a bicycle while lying down. Do 10-12 rounds of this.
  • And now come to Shavasana, that is, lie down and breathe slowly for two minutes.
  • Now walk the legs in the opposite direction. Do 10-12 rounds of this.

Do stretching:

  • Place the opposite leg on top of the straight leg and lean forward, then feel where the stretch is coming from. Then come back to that state. Then do this asana from another side also.
  • Now grab your fingers together and take them up and keep them pulled. Keep breathing and come back. Then take your opposite hand up and lean to the other side. And do the same with another side as well.
  • Now take the opposite foot forward, then try to hold the toes of the feet with the hand. And if you can’t hold it, then grab the leg. Then come back. And do the same from another side as well.

Don’t sit for hours:

Even if there is work to sit in the office, do not sit on a chair for hours in one place, but keep walking in between. After every one-and-a-half hour, get up from your chair and stretch your body a little by walking 20 steps and then sit down. And carry your own luggage or take a walk in your cabin during lunchtime. Anyway, take out 15 to 20 minutes for yourself in which you can walk so that the body gets exercised.

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