Come and do some office yoga to relieve your fatigue!

Sitting for extended periods is truly detrimental to human health. Unfortunately, many people who work at desks may find themselves sitting in front of a computer for 12-14 hours or more each day. Over time, sedentary behavior increases the risk of chronic diseases, organ damage, and musculoskeletal problems.

Besides drinking plenty of water, moving around about every hour, and engaging in outdoor activities at work, people also use yoga to combat the negative effects of sitting in an office chair. Don't complain about your time at your desk; use your chair as a tool to maintain your health. Yoga is low-impact and offers a range of exercises from particularly simple to extremely difficult. The type of yoga and the amount you practice are up to you.

Here are 5 yoga poses you can do to improve strength and balance while sitting in your office chair and get your circulatory system working:

1. Breathing Exercises . Simply changing your breathing can improve your health, mental alertness, and circulation. Take a break from your desk. Put your feet on the ground and raise your arms, placing your hands together, or place your hands in a comfortable resting position on your lap or armrests. Sit in your chair, resting your head on the chair's support.

Close your eyes and observe your breathing. You may notice that your breathing is shallow or uneven. Let your breathing flow smoothly and fully. Breathe from your abdomen without releasing your shoulders (chest breathing). While maintaining your focus, breathe for 10-12 breaths. This exercise is primarily used to relieve stress and anxiety. You may also notice that it gives you a clear focus. When you start to feel the stress overwhelming you, sit down and focus on your breathing pattern.

2. Eagle Arms to Prevent Carpal Tunneling: This office chair stretch is a breathing exercise. Sit in your chair while performing the stretch. Give yourself enough space so you don't hit your desk. Raise your arms to a 90-degree angle, elbows bent. Place one elbow on top, bottom, and weave your hand over the other arm. Your palms should face each other, slightly overlapping. 3. Take a deep breath, hold this position, then switch to the opposite arm. The stretch will improve your posture and relieve neck tension.

3. Chest-Opening Backbend. Sit firmly in your chair with your feet flat on the floor. Take a deep breath and raise your arms towards the ceiling, facing each other in an open V-shape with your palms. Exhale, take another deep breath, and look up at the ceiling, tilting your torso and arms slightly back. Stay comfortable. Hold this position for a moment, then exhale and release. Repeat this routine 2-3 times to stretch your back, open your chest, and improve your blood circulation.

4. Seated Twist: Sit upright in a chair, slightly away from your desk, arms and legs relaxed. Breathe as you come over, grab the back of the chair, and twist your waist. Use your hands to reach up from the chair and increase your range of motion. Hold this position 2-3 times, deepening each stretch with your breath. You can push yourself into a deeper range by pressing your hands onto the chair or your knees, but avoid movements that cause pain or severe discomfort. Release and repeat the twisting motion on the other side.

Try to keep your hips off-center from your core. Maintain your posture to get the full benefit of the exercise. This exercise improves posture, strains the spine, and strengthens the abdominal muscles.

5. Begin the forward bend while sitting upright in a chair. Place your feet flat on the ground. Extend your arms and bend forward, letting your arms hang freely. Breathe in the position that feels comfortable, then slowly rise into a seated position.

For a deeper extension, begin in a standing position, using your chair for support. Let your arms hang down rather than using them to prop yourself up. Hold this position for a few minutes, allowing your spine to lengthen and extend. This movement is a relaxing, neutral stance, allowing your mind to rest before you return to work.

In addition to stretching intermittently throughout the day, consider investing in an ergonomic chair and/or desk to support your spine and your natural posture. The right office equipment will reduce strain on your work, and some even encourage healthy posture practices.

Proactive health investments can mitigate the effects of a sedentary lifestyle and improve your ability to focus throughout the day. Take a more active approach, trying different yoga poses, using your chair or table for support. The goal is to maintain at least two breaks from work each day. Your mind and body will thank you.