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    Default Yoga at the workstation

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    Increase leg strength
    Sitting at your work station for hours at a stretch means loss of circulation to the lower body. Periodically, ideally every two hours, straighten your legs and only move your feet forward and backward. Feel the tension in your calves. Rotate your ankles, clockwise and anticlockwise. Flex and stretch your toes too.
    Benefits: It improves blood circulation in legs, relieves stiffness in calves and ankles and prevents muscle fatigue.

    Increase arm strength
    Take your fingers off the keyboard every now and then. With your full strength, clench your hands into fists and then unclench them. After some time, rotate your fists in both directions. Next, outstretch your arms to shoulder level, palms facing upwards. You’re your arms fully flexed and bend them at the elbows to bring them towards your shoulders. Return them to original position with the same strength. After doing this for a while, keep your hands on your shoulders and rotate elbows in clockwise and anticlockwise directions.
    Benefits: These exercises remove weakness in the arms and also alleviate joint pain. They are very helpful in curing stiff shoulders and necks.

    Strengthening the neck muscles
    If you are the kind to stick your neck out for a cause, well, you better have some strength in that neck of yours!

    Look up, bend your head back. Then, bend your head down and look down. Move only your neck, breathing normally. Do this three to five times.
    Now turn your face as far right as possible, then left. Remember, do not move the shoulders. Repeat this three times.
    Next, bend your neck to the right, such that your ear touches your shoulder. Repeat for the left side. Do this three times.
    Rotate neck in clockwise and anticlockwise directions, alternately.
    Interlock your fingers, place your hands behind your neck with the palms encircling the neck. Exert force with the neck and hands in opposite directions. The hands should force the neck to the front, while the neck should force the hands back.



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