When we are happy and healthy, we can thrive in our workplace. We can concentrate better, and our work efficiency increases. Due to long sitting hours at your desk in the office and also stress, most of the times we get a stiff neck, backache, headache or frozen shoulder. These physical discomforts not only hamper our efficiency but also increase stress and frustration. Practising office yoga is the solution.

Office yoga poses comprise of simple stretching exercises that not only reduces pain and discomfort instantly but also rejuvenates our energies and help us concentrate better. Here we have rounded nine such office yoga exercises that should become a part of your daily office desk routine.

Best Office Yoga Asanas and Benefits for Beginners:

Here are our top office yoga stretches and office yoga exercises to check out.

1. Neck Roll Pose:

This is the simplest and easy, yet one of the most effective exercises to relieve neck pain instantly. This pose will only take a couple of minutes, and you can experience instant relief. Here is how you can do the neck roll:

• For the neck roll pose, simply close your eyes and let your chin drop down towards your chest area.
• Move your neck slowly from the right ear to the right shoulder and from the left ear to the left shoulder.
• Let your shoulders stay loose and relaxed.
• Rotate your neck at least four to five times and then let it relax.

[Read: Benefits of Om Yoga]

2. Cow Stretch Pose:

The cow stretch pose is very effective in curing one of the most prominent discomforts of the sedentary work, which is the pain in the lower back. Try out this yoga in the office for better relaxation.

• For the cow stretch pose, keep your feet on the floor and let both your hands stay on your knees.
• Inhale and stretch backward. Look up towards the ceiling.
• While exhaling, drop your head forward and stretch your back towards the front.
• Repeat this about three to five times and then relax.

3. Bending Pose: