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How to transition from your desk to the yoga mat? The ultimate 5 exercises that you need.

Okay! We are sure you are all stretched out correctly from last week’s post and you have managed your muscle aches. Haven’t read it yet? Well, stretching before and after exercises is the key… so go have a read.

Now that you have prevented pulling a muscle let’s get started…

Working from home (WTH) has become the new norm overall. Before the global lockdown, people have been working at their desks in the office, driving back home sitting in the car and sat on the couch in the evening.True. Some may have walked blocks, got on the public transport and walked back from the station.

These days though, sitting has taken a new leap. Sitting at home to save lives, isn’t it? Don’t worry we are not saying ‘sitting is the new smoking’ which is in-fact a misguided phrase. Research has proven that sitting is not essentially as bad as smoking but sedentary lifestyle which is on the rise due to the current scenario (High sitting time) is not far behind.

Sedentary lifestyle as you know in the long run befriends adverse health outcomes such as diabetes, heart issues and risks of depression. Sitting for prolonged periods opens risks for back problems such disc injuries, back muscle weakness and so much more. The perfect antidote to all this is physical activity in any form! The benefits of physical activity many such as lowering your risk of cardiovascular disease, diabetes, lowering weight issues and reduce chronic disease burden to name a few.

Doesn’t this make you jump up with worry? Great! Get up and keep moving! From your desk, straight to the mat. No gym needed, no equipment .. no need to even go outside your room, this lockdown. All you need to do is good yoga mat if you have one. The floor will do too. No excuses necessary.


We studied all the HITT, power yoga and the trends out there and found the best 5 exercises to help with the whole body routine. Just follow the AHA recommendation of 150 minutes of moderate aerobic activity / 5 days a week or 75 minutes of vigorous exercises / 3 times a week and muscle strengthening at 2 days a week.

Feeling overwhelmed?

Don’t worry at least start with 10 minutes with these 5 activities and you are good to go.

1.High knees

  1. Stand with your feet apart. Lift up your left knee to your chest and down.

  2. Switch to your right knee Now Switch the rhythmic movement and go up at a running pace for about 80 to 100 counts.

( Modification for beginners or with people with knee pain : Take it slow If it’s your first time. March in place lifting one knee to your chest and switch for other knee.)


Cardio Leg strengthening Gluteal


2. Push ups

Classic move once and for all. Think as though your body is a plank and you are moving the plank up and down. Hey, tuck the tummy in get rid of the arch at the back. There’s your correct form. Position your hands shoulder width apart or a bit more. Bend your elbows at 45 degrees or lower more as much as you can and come up again. 10 push ups * 2 sets .


Core Biceps Triceps

(Modification: For beginners- Start on all fours, then place your hands shoulder-width apart on the floor. Step your knees back behind you so that there is a straight line through your body from your knees up to your head.Keeping your core engaged, legs bent, bend your arms, lowering your upper body (straight) until your chest touches the floor. Then, you slowly push your body up, extending your arms.

3.Walk out planks.

Personal favorite.

Step1: Stand in standing position- feet shoulder width apart. Then bend down and forward and walk on the hands forward into the plank, feet in the original starting position. Alright, watch the video to help understand better. You can also do one push-up while you are at it. 10 reps to start.


Core Shoulder strengthening


Lie face down on the mat with arms and legs extended. Keep your face facing the floor. ( neutral neck position) Engage your core- the tummy tuck. Lift your arms towards the ceiling forming a ‘U’ shape with your body. Hold this position for 5 second *10 reps. If you feel tension or pain in the back , lower immedietly.

Want a level up ? Hold for longer seconds.

WFH individuals- Thank us later.


Core Back


5.Jump squats-

Stand with your feet just outside shoulder-width apart. Squat down with your weight in your heels, knees in line with your toes, and a neutral spine ie always keep your back straight. While getting up, propel your body upwards and jump. Throw your hands down to generate force, pushing off your toes at the last moment of contact with the floor. Landing softly is extremely important to avoid excess impact on the knees and then use the momentum from landing to go right into your next squat. That's one rep, do 3 to 5 reps * 2 -3 sets.


Quadriceps Improves balance Core Gluteal

Strengthening strengthening

Check this chart for target heart rates from the American Heart Association to decide your target and the maximum limit of your range and then look at your Fitbit or set the zone on your Apple Watch.

If you’re new to this type of fitness target at 50 percent of the heart rate range and gradually build up. Slowly, you’ll be able to exercise comfortably at up to 85 percent of your maximum heart rate. Don't give up, you can always improve your endurance. Yay!

Try them for a week and let us know in the comments. We would love to know!

Important : These exercises are not to be taken as- one size fits all.You should alter according to your fitness and health levels and use the above modifications to fit your physical levels.


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