Office Ke Liye Chair Yoga: Desk Par Karne Wale 8 Stretches

Latika · MA in Yoga, NET QualifiedUpdated 17 October 2026 · 3 min read

Aath ghante kursi par, nazar screen par, kandhe dheere dheere kaan tak chadh jaate hain. Shaam tak gardan akad jaati hai aur kamar dukhne lagti hai. Iska kuch hissa theek karne ke liye na mat chahiye, na kapde badalne ki zaroorat: ek mazboot kursi aur 10 minute kaafi hain.

Shuru karne se pehle

• Ho sake toh bina pahiye wali mazboot kursi lein. Pahiye hon toh lock karein ya pair achhe se tikayein.
• Kursi ke aage wale hisse par baithein, pair zameen par seedhe, hip-width par.
• Dheere chalein aur normal saans lein. Kahin bhi dard nahi hona chahiye.

8 chair yoga stretches

1. 1
   Gardan dheeli karnaDaaya kaan daaye kandhe ki taraf jhukayein, 3 saans rukein. Baayi taraf dohraayein. Phir thodi dheere chhaati ki taraf laayein. Sir ko poora gol na ghumayein.
2. 2
   Kandhe ghumanaDono kandhe upar, peeche aur neeche 8 baar ghumayein. Aakhir mein kandhe neeche aur kaan se door rakhein.
3. 3
   Baithkar TadasanaUngliyan aapas mein phansayein, hatheliyan upar ki taraf mod kar haath sir ke upar khinchein. 3 se 5 saans tak reedh ko lamba karein.
4. 4
   Baithkar side bendDaaya haath seat par, baaya haath sir ke upar, dheere daayi taraf jhukein. Har taraf 3 saans.
5. 5
   Baithkar twistSeedhe baithein, daaya haath kursi ki peeth par aur baaya haath daaye ghutne par. Kamar ke beech se ghoomein, 3 saans, phir doosri taraf.
6. 6
   Baithkar cat-cowHaath ghutnon par. Saans lete hue chhaati uthayein aur halka sa peeche jhukein; chhodte hue kamar gol karein aur thodi neeche. 6 se 8 round.
7. 7
   Baithkar figure four (hip stretch)Daaya ankle baaye ghutne par rakhein, kamar seedhi rakhkar thoda aage jhukein. Har taraf 3 se 5 saans. Ghutne par zor pade toh na karein.
8. 8
   Aankhon ko aaramHatheliyan ragad kar garam karein aur band aankhon par halke se rakhein. 5 dheemi saans. Lambe screen time ke baad bahut achha lagta hai.

Aathon stretches mein lagbhag 10 minute lagte hain. Ek saath zyada lage toh har do ghante mein do-teen kar lein. Thoda thoda baar baar, din ke aakhir mein ek lambe session se behtar hai.

Office mein kamar ke liye achhi aadatein

• Screen ka upar wala hissa aankhon ki seedh mein rakhein taaki sir aage na jhuke.
• Har ghante 2 minute uthkar chalein, chahe paani bharne hi sahi.
• Pair zameen ya chhote dibbe par seedhe rakhein, kursi ke neeche mod kar nahi.
• Tension wali meeting se pehle kuch dheemi saans lein. Aur ke liye padhein Anulom Vilom.

Kamar ya gardan ka dard haath ya pair tak jaaye, sunnpan ya jhunjhunahat ho, ya kuch hafton mein kam na ho, toh doctor se milein. Aur padhein kamar dard ke liye yoga.

Chair yoga kaam ke din mein aapko chalta rakhta hai, par yeh poori practice nahi hai. Office ke time ke hisaab se plan ke liye padhein working women ke liye yoga.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.