With new-age desk jobs that require you to sit in one position and type all day, the need to crack your knuckles, stretch your arms, and even re-position your wrists is all too familiar. Here are some simple ways to loosen up, and in turn, avoid the risk of repetitive stress injury.

PS: Some of them can be done right at your desk or during a coffee break.

Reverse Prayer Pose, Or Paschim Namaskarasana (1 Rep)
This pose stretches and strengthens the shoulder joints, pectoral muscles and upper back.



  • Begin in Tadasana pose.
  • Relax the shoulders and bend your knees a little.
  • Bring your arms behind your back and join the palms with fingertips facing downward.
  • As you inhale, turn the fingertips inwards towards the spine and bring them to face upwards. Ensure that the knees are still slightly bent and the palms are pressed firmly against each other.
  • Stay in the position for a couple of breaths.
  • As you exhale, slowly turn the fingertips downward.
  • Bring the arms to the side of the body and slowly come back into Tadasana.

Dolphin Plank Pose, Or Makara Adho Mukha Svanasana (1 Rep)
This helps strengthen your forearms as you are required to place your body weight on them.



  • Begin in downward-facing dog and slowly shift the weight of the body to the front. Ensure that your shoulders are aligned with your wrists.
  • Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
  • Keeping your legs straight, position your heels directly above the toes.
  • Fix your gaze on the floor and keep your back and knees straight.
  • If possible, the palms should be facing each other.
  • When you inhale, slowly contract your abdominal muscles; relax them as you exhale.
  • Stay in this posture for a few breaths before returning back to downward facing dog.

Dolphin Pose (1 Rep)
The dolphin pose is a variant of the downward-facing dog. Here too, we rely on our forearms to bear almost all of our body weight.



  • Begin by coming on to all fours. Your shoulders should be in line with your wrists and hips in line with your knees.
  • Touch the floor with your forearms and palms, while keeping the shoulder in line with the wrists.
  • As you exhale, lift your knees but keep the heels grounded to the floor. Your forearms and palms should be firmly touching the ground.
  • Lift your tailbone as much as possible and try straightening the knees.
  • Stay in the position for a couple of breaths.
  • As you exhale, bend your knees and come back to the floor.
  • Slowly, come back on all fours.

Hand Exercises (10 Reps)
Hand exercises increase the blood flow in our arms, in turn easing the accumulated stress in the area.



  • To start with, extend your arms out and interlock your fingers to form a circle.
  • Now raise your interlaced arms in a way that your palms are facing the ceiling, and stretch.
  • Return to original position.

Staff Pose, Or Dandasana (1 Rep)
Dandasana strengthens the biceps and arms and should be practiced only once you are comfortable with the other asanas.



  • Begin by coming on to all fours. Keep your shoulders in line with your wrists and knees in line with your hips.
  • Spread your fingers and look down towards the floor.
  • Straighten your feet outward and then lift your thighs and knees, aligning all three in a straight line. Stay in this position for a couple of breaths.
  • As you exhale, bring your knees to the floor.
  • Bring your feet back to the initial position and come back on all fours.

You can do one or a combination of these exercises every day, and rest assured, you will feel relaxed and relieved within a week.

Data Courtesy: Art of Living

PS: Here’s your one-stop guide to Yoga Asanas For Weight Loss.
Celebrate International Yoga Day 2015 With ZLiving!