Let's examine the increasing support for integrating yoga into daily life, including at the workplace, on International Yoga Day, June 21, 2025. Yoga's mainstream image has long been linked to mats and gardens, frequently excluding those who, due to their hectic work schedules, have difficulty making time for a regular practice. However, yoga is naturally adaptable, and desk yoga routines may be readily incorporated into the workday. By integrating yoga stretches into their lengthy workdays, working professionals may maintain their health while also remaining energized and stress-free.

1. Greeva Sanchalan Kriya:

• While seated at the desk, straighten the spine and slowly rotate the neck clockwise, inhaling while going upwards and exhaling while coming down 5-8 times, repeat anticlockwise.
• It releases stress from the neck and shoulders and re-centres the mind.

2. Tadasana:

• After every couple of hours of sitting at a desk job, stand up and stretch your entire body, interlocking the fingers and lifting full arms over your head, with your bodyweight on your toes, repeat 5 times.
• This ensures blood flow throughout the system and instantly energises the entire muscular system, re-aligning the body.

3. Parivritta Sukhasana:

• Sit in a happy posture on the chair with your back straight. Place the left hand on the right knee, turning the upper body to the right side, holding the backrest with the right hand, pushing the chest out and lengthening the spine.
• Hold for 5-8 seconds while breathing deeply, repeat 3-5 rounds, both sides. It immediately releases the stress from the spine, enhances energy flow towards the heart and lungs and aligns and relaxes the upper body.

4. Nasikagraha Drishti:

• Sit in a comfortable posture, try to look at the tip of the nose and continue for as long as possible without blinking the eyes.
• Once done, the eyes can be closed and relaxed, and it can also be followed by warm palming. This technique enhances mental clarity, stability and concentration. It also strengthens the eye muscles and restores eye health.

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