A 15-minute Yoga routine for workaholics

With everyone’s hectic schedules, we don’t even notice how quickly a day passes and our health suffers as a result. How do you incorporate yoga into your daily routine with such a hectic schedule, and what can you practice? Part 1 of a 2-part series.-

For all the workaholics out there, here are some simple and efficient yogic techniques to get in shape. It only takes 15 minutes, and you don’t even have to leave the house. These asanas can be done from where you are sitting and during short work breaks.

Sukha Purvaka Pranayama

This pranayama is effortless breathing that focuses on breathing deeply into each section of the lungs, as the name says. There is a strong emphasis on both internal and exterior breath retention.


  • Simply breathe in for 4 to 6 counts, filling the lungs up.
  • Hold the breath, ideally for the same count, or it can be as long as you can hold.
  • Exhale for 4 to 6 counts, holding the breath out for the same time or as long as you can.
  • This completes one round.
  • You can start with 10 rounds and increase the repetition with practice.



This pranayama is excellent for increasing the lung capacity, hence improving the oxygen level in the body along with the multitude of benefits it can give to mental and physical health. As a result, focus at work is an improved benefit for all the workaholics, isn’t it?

With Garudasana pic (not named), credit (Photo: YouTube)

Chair Garudasana

The Eagle Stance, also known as Chair Garudasana, is a balancing pose. You will feel a stretch in your shoulders, upper back, and thighs as you perform this sitting in your office chair. This stretch will relax your body and is a great way to unwind after a long day at work.


  • Sit at the edge of the chair with your feet on the floor.
  • Breath in to bend your elbows and open your arms.
  • As you exhale, bring the right knee over the left.
  • Send the right toe at the back of the calf muscles. Simultaneously, bring the left elbow under the right and single – or double rap the palms.
  • Stay in this pose for 3 to 5 deep breaths.
  • Repeat it on the other side.


This pose is excellent for stretching the posterior chain of the body along with the triceps.

It is great to increase focus and release anxiety.


Image courtesy of thesatimes

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