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The 15 Best Work From Home Yoga Routines

Here we are going to tell you some simple and best yoga techniques to get and stay in shape. Due to our hectic routines, we don’t even notice how quickly a day passes and the adverse effects our busy schedules are having on our health. How can you incorporate yoga into your daily routine with such a busy schedule and what exercises can you do? Today we will try to tell you about this in detail. Here are some simple, easy, and best yoga techniques for all workaholics to get or stay in shape, which may take or take only 15 minutes. And the best part is that you do not need to go anywhere from your home for this. You can easily do these yoga poses even in short breaks during work from where you are sitting.

If you are a fitness freak and want to know more about yoga poses, then you can join a 300 Hour Yoga Teacher Training in Rishikesh.

happy pranayama

1. Happy Pranayama

This pranayama is spontaneous breathing that focuses on deep breathing into each part of the lungs, as the name suggests. There is a lot of focus on Exhale and Inhale Breathing Retention.


Breathe in on a count of 4 to 6. Hold the reverse on the same count.

Or hold your breath for as long as you can.


Pranayama is the best yoga pose to increase lung capacity. It can provide many benefits to mental and physical health along with improving oxygen levels in the body. Thereby, focusing more on the task is a better benefit for all workaholics. Apart from this, how much oxygen and healthy lungs are needed by the body or how much is needed, you must have got an idea of ​​this from the pandemic time!


Chair Garudasana

2. Chair Garudasana

Eagle Stance, also known as Chair Garudasana, is a balance pose. Sitting on the chair in this pose, you will feel the stretch in your shoulders, upper back, and thighs. This stretch will relax your body and is a great way to unwind after a long and tiring day of work.


  • Sit on the edge of the chair with both feet on the ground, and keep the seating comfortable.
  • Breathe in while folding your hands and opening the hands.
  • While exhaling, keep the right knee on the left knee and sit cross-legged.
  • Now move the toe of the right foot towards the calf muscles.
  • Hold this pose by taking about 4 to 5 deep breaths.
  • Now repeat this pose on the other side.


  • This pose is excellent for stretching the triceps as well as the back chain of the body.
  • This is a very good yoga posture to stay focused and release stress.



3. Chair Pawanmuktasana

The Sanskrit word Pawan means wind and Mukta means free, and Asana means Pasteur. Pawanmuktasana is beneficial for the digestive system. If we see or understand it in this way, then this asana gives us relief from the trouble, which usually happens after the lunch break, which hinders our work.


  • Sit on the edge of the chair with your spine straight and keep your feet stable on the floor.
  • While inhaling, bring your knee up towards your chest and hold it with your hands and hold for about 3 seconds.
  • Repeat the same pose on the other side. Total can do 5 to 6 reps.


  • This asana helps in improving and regulating digestion. Also, access to the digestive system also helps in expelling the air.
  • It also helps in strengthening the core muscles and helps in weight loss.


Chair Vakrasana

4. Chair Vakrasana

Chair Vakrasana, also known as Half Twisted Pose, is an asana or pose that many of us do unconsciously. This gives relief from any kind of back pain and when you turn on both sides, the side fat is reduced, and the flexibility of the back increases. If you work from home or work sitting for a long time, then you should repeat this asana every 2 to 3 hours.


  • Sit on the edge of the chair with your feet on the floor with your knees and ankles in line with each other.
  • While inhaling, raise your hands up, and while exhaling, move the right hand over the head of the chair and the left hand to the outside of the right thigh.
  • Use the resistance of your hands to press the right shoulder back to bring the shoulders in line.
  • Hold the pose for 3 to 5 breaths and with each breath, straighten the spine and bring your twist to the shoulder in line.
  • Repeat the asana on both sides. You can repeat this asana 3 to 5 times and gradually increase the reps with practice.


This pose is like a boon for your spine, it helps to keep the spine healthy and flexible.


Chair Paschimottasana

5. Chair Paschimottasana

Kursi Paschimottasana or Seated Forward Bending Pose is a stretch that targets your back and hamstrings while stretching your entire body. When you are in this state, both your mind and body feel relaxed. Along with correcting the blood circulation regulation of the body, it relaxes the body, which gives energy to the body to focus on the work. Also, you do not have to worry about belly fat, because it focuses on the core.


  • While sitting in front of the chair, spread the legs completely straight.
  • Keep your heels towards the floor, and keep your toes pointed.
  • Raise the hands up and stretch the body well from the waist upwards.
  • Now bend forward while trying to touch the feet while bending forward.
  • If you find it difficult to bed completely, you can also bend your legs at the knees.
  • Hold the bent posture for about 30 seconds.
  • Repeat this pose from 3 to 5 o’clock.
  • Gradually increase the reps when the practice becomes good.


  • This pose helps in stretching the back muscles. Improves Digestion. By removing stress, this asana brings you to a very calm state of mind.
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