If you don't get time to do yoga due to sitting job, then do these asanas while sitting on a chair

In today's busy life, most working people sit in front of the computer for a long time, due to which not only the body starts getting stiff, but stress and weight also start increasing. In such a situation, "Chair Yoga" i.e. yogasanas done while sitting on a chair is a great solution. On the special occasion of International Yoga Day 2025,

Easy yogasanas that can be done on a chair
Neck Roll
Keep the spine straight. Slowly tilt the head to the right, then move it forward and to the left while rotating. Rotate the entire head in a circular circle. Do it 4-5 times in both directions.

Benefit - Neck stiffness is relieved, shoulders are relaxed.

Seated Spinal Twist
Sit straight on the chair, keep the feet on the ground. Place the right hand on the back of the chair, and the left hand on the right knee. Slowly bend the body to the right, also turn the neck. Wait for 30 seconds, then repeat on the other side.

Benefits – Increases flexibility of the spine, reduces waist tension.

Seated Cat-Cow Pose

Sit on a chair, keep hands on thighs. While inhaling, push the chest out, head up (Cow Pose). While exhaling, round the back, chin towards the chest (Cat Pose). Repeat 5–10 times.

Benefits – Reduces back stiffness, energy comes in the spine.

Forward Bend on Chair

Sit straight, both feet should be on the ground. Slowly bend from the waist and take the hands down towards the ground. Relax the head and neck. Stay for a few seconds, then slowly get up.

Benefits – Stretches the back, shoulders and hamstrings, blood circulation improves.

Ankle rotation and toes stretch

Raise one leg and rotate the ankle in a circular motion – 5 times in each direction. Then stretch the toes back and forth. Do it with both legs.

Benefits – Relief from numbness of the feet and improvement in blood circulation.