Socially responsible


On International Yoga Day, Yoga Guru Suneel Singh shows you how to practice yoga in office, making your backbone and torso flexible, while keeping your heart, lungs, back, stomach and limbs healthy.

By Yoga Guru Suneel Singh

On International Yoga Day, practice yoga in office, without it taking up too much time. Make the backbone and torso flexible, while keeping the heart, lungs, back, stomach and limbs healthy.



Sit on a chair comfortably in office or at home. Place your left hand on the arm of the chair or in your lap. The back and neck should be straight and the body, face and eyes must be relaxed. Now, with your right palm half-folded as a cup, strike it slowly on your heart on the left side of the chest. Practice this at least for 50 times.


This activity is helpful in massaging the heart. It improves blood circulation and efficiency, while strengthening the heart.

Lungs Activity.2. LUNGS ACTIVITY:

Whenever we take a breath, we inhale 500 cubic cm air, but we can increase it to 3,000 cubic cm through these activities. Sit in a chair in an easy manner, expand your chest to the maximum by inhaling through the nostrils. Hold it and then release the air. Practice it at least 10 to 15 times. Keep your eyes closed throughout the exercise and visualize that you are taking positive energy inside and releasing negative energy.

NOTE: Patients suffering from heart ailments and high blood pressure should not hold their breath, but simply inhale and exhale.


We get more air for our lungs and the efficiency increases. It’s very good for asthma and tuberculosis patients.

Lower back Activity A3. LOWER BACK ACTIVITY 1.

Sit in a chair easily, keep the legs and feet united. Now, bend your lower back to the left side, with the neck and right hand to the left side. Hold the right arm of the chair with your left hand. Hold in this position and then do it from the other side. Keep your eyes open while doing so. Practice at least 10 times for both sides.

Lowerback activity B4. LOWER BACK ACTIVITY 2.

Sit in the front portion of your chair and keep the same space between your shoulders. Now, lift your left arm upward, inhaling as the right hand touches the ground between the legs. Hold this position for 5 seconds, with your eyes and neck facing upward. Practice this from the other side too. Do this 10 times for both sides.


This cures all the problems of lower back, while reducing fat from the back and strengthening it.


Please remember that there should be a minimum gap of 3 hours between lunch and exercise.

Tummy activity a5. TUMMY ACTIVITY:

Sit in a chair, put both your hands on the arms of the chair and fill your stomach with air, inhaling slowly and expanding it outward. Hold this position and then slowly exhale and contract your stomach to the maximum. Repeat this exercise as much as you can.

Power zone6. POWER ZONE:

In this activity, sit in the above mentioned posture and, while breathing, pull your stomach in. Keep sitting, but breathing should be normal. Practice it to your maximum capacity.


We can reduce the tummy through this. These activities balance our body, mind and breathing. It strengthens our stomach muscles, pancreas gland and the pelvic region.

NOTE: Those suffering from heart ailments, ulcers and high blood pressure should avoid this. Keep a gap of minimum 3 hours between these exercises.

Back Activity A7. BACK ACTIVITY – 1.

Stand close to a wall, so that your chest and palm touch the wall. The back and neck must be straight. Now lift your right leg backward, without bending to 30-45 degrees. Count up to 10 in your mind and now do it for the other leg, keeping your breathing normal. Do it 10 times.

Back Activity B8. BACK ACTIVITY – 2.

Sit in a chair, with the knees and legs together. Now, with your right hand, hold the front of the chair. Twist your body to the left side and try to look over your shoulders from its back, holding the right side of the chair with your left arm. Hold it for 5 seconds and practice it from the other side.

Lower back activity 2 A9. BACK ACTIVITY -3.

Sit in a chair comfortably. Keep your legs, back absolutely straight and now hold the front portion of chair with both hands and bend your shoulders and neck towards the front. Holding both sides of the chair, keep your neck and head straight, while making an arch with your back.


These activities directly affect our vertebral column which makes our back slim and strong. It’s good for people who are working on computers.

silence yoga10. SILENCE ACTIVITY:

It is said that silence can accomplish the most. Lord Mahavira observed silence for 12 years and also preached his students not to speak unnecessarily. In office yoga, we can sit silently in our chair. We can carry on our work without speaking. Practice it at last for half an hour.


Silence is helpful to encounter our own being. Shakespeare has said that silence is the pilot of bliss. Silence gives us power and strength.

To know more, log on to

About the author

The Goodwill Project

This is the official blog of The Goodwill Shop, which promotes products and services of NGOs, artisans and socially responsible groups. Visit our Facebook page at Write to us at

Leave a Comment