There are lots of negative physical reactions that are created when the body is not in movement. With increased working hours and unhealthy routines due to the work-from-home setup in the Covid-19 pandemic, it is important to practice yoga that can undo the damage done and make your body fit. 

Do these yoga poses that will help you undo the damage done by the job by helping to calm your mind!

• DOWNWARD FACING DOG POSE 
         

  

  1. This asana is also known as the Adho Mukha Syanasana. 
  2. You should create an inverted “V” shape to come into this pose. 
  3. Keep your hands stretched out in front, lift the hips, and ground the feet at about the hip-width apart into the floor. 
  4. Place all the fingers on the floor and point them forward; bring all the focus on your breath as you enjoy this relaxing stretch for 30-60 seconds. 

• MOUNTAIN POSE
       

  

1. 1. This pose is popularly known as ‘Tadasana’.
   2. Come to a comfortable standing position keeping hip-width apart. 
   3. Put your hands up over the head with palms facing forward, and thumbs hooked as you bend backwards and deeply breathe. 
   4. The mountain pose is powerful to free up the tight chest muscles and should be practised regularly. 

• STANDING FORWARD FOLD POSE

1. 1. This yoga pose is also named as Uttanasana.
   2. You should stand upright with your feet at the hip-width distance and gently bend forward from the hips to come into the forward bend. 
   3. To keep the tension off the lower back, bend the knees to some extent. 
   4. Try including the armbinder to stretch your shoulders. 
   5. Interlock your hands at the lower back and stretch the arms over your head and hands as much as you can towards the ground in front of you. 
   6. You can hold a belt between your hands for those with tight shoulders, allowing the shoulders to get a deep but less intense stretch. 

• THE FISH POSE

1. 1. This pose is known as Matsyasana. 
   2. To be in this pose, sit on your hips with your legs stretched out together in front of you and your toes pointed out to some extent. 
   3. Place your hands beneath your hips and lean backwards to prop yourself up on your forearms. 
   4. Then, lift your chest above the shoulders and drop your head back to the ground behind you. 
   5. Breathe deeply and remain in the pose for approximately 15-30 seconds. 

• THE CAT AND COW POSE

1. 1. This pose is basically known as Bitilasana and Mararyasana.
   2. To start, keep your hands and knees on the floor in a tabletop position with a neutral spine. 
   3. When inhaling, round the spine and curve up into the cat pose; on exhaling, arch the back, lift the chest up, and come to the cow pose. 
   4. Then repeat this yoga poses process approximately three to five times, keeping your attention on your breath.