Long hours at the office can get cumbersome, leaving you stressed and sedentary. With an extremely demanding professional life, fatigue can hinder your productivity. Worse still, prolonged work at your desk can strain your neck, shoulders and back muscles, making them stiff and affecting your health. The key to overcoming this is de-stressing yourself at work. But, how do you do that? The answer is simple. Practice yoga! Yes, it is possible to do yoga exercises off the mat. In fact, practicing yoga at the office can be fun and relaxing, and the best part is that you can do it unobtrusively at your desk.

It is time to spare yourself the unnecessary discomfort and bid adieu to stress. Here are 5 yoga exercises that you can do at your desk in the office, without distracting your colleagues.

1. Cow Stretch: While resting your feet on the ground, place both your hands on your knees or on the desk. As you inhale, stretch your back backwards and look up, towards the ceiling. Then, stretch your back forward while exhaling and drop your head down. Repeat this routine 3 to 5 times for a gentle massage to your spine and neck.

2. Temple Rub: If headaches were hampering your work then here’s the fix. Gently rub your temples in small, circular motions while taking long breaths. Remember to do this both clockwise and anti-clockwise. You can do it for 5 minutes and feel the difference.

3. Neck Roll: Keeping your shoulders relaxed, drop your chin down to your chest and move your right ear close to your right shoulder. Begin the circular motion slowly as you take your head backwards and then bring your left ear to your left shoulder. Repeat this 2 to 3 times and then, switch directions. This exercise will revitalize you by relaxing your neck muscles.

4. Eagle Arms: Stretch your arms out parallel to the ground, and straight in front of your body, with palms facing the ceiling. Now cross your right arm over the left and place your right palm on the left. In the next step, lift your elbows up and slide your hands down your back. Repeat the same exercise by turning to the other side. This will relax your arms and ease your shoulder cramps.

5. Seated Spinal Twist: Resting your feet flat on the ground, be seated sideways and hold the back of your chair with both your hands. After doing this, simply twist your waist to the right and then turn to the other side. Repeat the same thing a few more times and you’ll feel rejuvenated as your taut back muscles become more flaccid.