Chair Yoga: Gentle Stretches And Breathing Exercises For Stress-Free Workdays

Cat and Cow (Spinal Stretch): Place your hands on your knees and sit tall. Find a slight arch and exhale as you lower towards your thighs. Inhale, rolling the spine up to come back to a tall seat. Repeat the cycle 5–10 times. (Image source: getty images)

Seated Twist: Move forward to sit near the edge of your chair. Spread your knees slightly wider than your hips. Inhale, raise your body to a tall position, and rest your left hand on your right knee. Throw your head back and rest your right hand on the back of the seat as you release your breath. Keep your torso straight as you look past your right shoulder. Hold for 3-5 breaths, and then return to the center. Repeat on the other side. (Image source: getty images)

Shoulder Stretch: Bend your elbow to position your palm between your shoulder blades as you raise your right arm above your head. Draw the back of your hand up your back while extending your left arm to the side, palm facing behind you. Let the hands find each other, or hold onto a strap between your hands. Lengthen through the spine and relax your face and neck for 5–10 even breaths. Release slowly and reverse the sides.(Image source: getty images)

Hip Stretch: Put your right foot exactly beneath your right knee on the ground. Place your left ankle over your right knee while extending your left foot. Lean slightly towards your legs, take a deep breath, and extend through your lower back. Breathe deeply for five to ten breaths while keeping your shoulders relaxed. Carry out the same action on the opposite side. (Image source: getty images)

To further improve relaxation, combine deep breathing techniques with these stretches. These are two easy breathing techniques you can perform while sitting in a chair. (Image source: getty images)

Deep Belly Breathing: With your feet flat on the floor and your hands resting on your lap, take a comfortable seat. Shut your eyes and take a long breath through your nose, letting your tummy grow as you fill your lungs with air. Breathe out gently through your lips for a few moments, allowing your stomach to contract while you do so. For multiple breaths, repeat this process, paying attention to how your breath fills your body and releases tension as you exhale. (Image source: getty images)

Box Breathing: Sit straight with your feet flat on the floor and place your hands on your knees. Feel the air fill your lungs as you take four deep breaths through your nose. Breathe in and out through your lips for four counts, then hold it for another four. For many breaths, repeat this cycle, letting yourself become more relaxed with each repetition. (Image source: getty images)

Inputs by: Pradeep Mehta, Yog Acharya; Founder of Samsara Wellness(Image source: getty images)