There are a lot of negative physical reactions 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 prominent to practice yoga that can undo the damage caused and make your body fit. Do these 5 yoga poses that will help you undo the damage of a high-pressure job by helping to calm the mind.

1. Downward-Facing Dog

This asana is also known as the Adho Mukha Svanasana.
To come into this pose, create an inverted “V’ shape.
Keep your hands outstretched in front and lift the hips and ground the feet (at about hip-width apart) into the floor.
Place all the fingers into the floor and point them forward, bring all your focus on your breath as you enjoy this relaxing stretch for 30-60 seconds.

2. Mountain Pose

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

3. Standing Forward Fold

This yoga pose is also named as Uttanasana.
Stand upright with your feet at hip-width distance, and gently bend forward from the hips to come into the forward bend.
To keep the tension off the lower back, bend the knees slightly.
Try including an arm bind to stretch the shoulders.
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.
For those with tight shoulders, you can hold a belt between your hands, allowing the shoulders to get a deep but less intense stretch.

4. Fish pose

This pose is also popularly known as Matsyasana.
To be into the pose, sit on your hips with legs stretched out together in front of you and toes pointed sharply.
Place your hands beneath your hips and lean backwards to prop yourself up on your forearms.
Lift your chest above the shoulders and drop the head back to the ground behind you.
Breathe deeply and remain in the pose for around 15-30 seconds.

5. Cat & Cow Pose

This pose is also known as Marjaryasana & Bitilasana.
Keep your hands and knees on the floor in a tabletop position with a neutral spine.
When inhaling, round the spine and curve up into the cat pose. On exhaling, arch the back and lift the chest up to come into a cow pose.
Repeat this process, three to five times, keeping your attention on the breath.

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