Breathe in! Breathe out! As long as you live there are certain things that you cannot control but there are other things that you can control. Having control over your senses is considered one of the wealth and the path is through yoga.

The list of activities is forever going, there is no end to what to do for better mental and physical health. Some exercises do not go well with the body because of the body structure, past injuries, or ongoing health issues. But here are 5 yogasnas that are recommended and are equally beneficial for everyone. You can do it during office hours and 2 of them are recommended as for starting your day.

Tadasana: The most common asana for a healthy spine is the tadasana, just be barefoot and balance your body weight on both legs equally, join the feet together and lock your fingers together, and stretch up lengthening your spine, come on your feet, lift your heels and hold the position. Keep breathing and after a while slowly come down, relax your feet and hand by the side. Repeat 2-3 times.

People with shoulder injuries can just lift the shoulder without raising hands and elderly people can also do it while sitting on a chair.

Nadi Shodhan: The king of all the pranayam, the instant stress buster and balancing the entire body. Place your right thumb on your right nostril and inhale from the left press the ring finger close left nostril and release the right exhaling breath, inhale through the right, and exhale through the left.

Yogic breathing: The most effective way to increase prana or vital life force is the pranayamas, simple yet effective and soothing too. It is also known as conscious breathing. Sit in an upright position, relax yourself, and relax your body, place one hand on your chest and the other on your navel. Start breathing in slowly, expanding your chest and stomach slowly, don’t rush it and when you reach full capacity, even more slowly release the breath slowly contracting your abdomen and chest. Repeat 3-5 times.

Do not hold your breath and do not rush, the slower the breathing process the better.

Malasanas: As soon as you wake up, it is highly advisable to begin the day with lukewarm water and sit in malasana for a while. All you have to do is sip a glass of water like tea sip by sip fold your knees completely and come down in a deep squat position, stay there for a while, and also you can just touch Mother Earth and offer gratitude. Works magic for relief in bowel movements and what could have been a better start than offering your gratitude to Mother Earth.

People having knee issues, can try pulling knees towards the chest while sitting on the cushion surface.

Neck stretch and movements: It is believed that all of the stress accumulated is usually in the neck and shoulder region. Work on your neck and it will help you release all your stress even in the middle of office hours or any other work. Simply relax your neck and sit in an upright position with a spine, take a deep breath in and out and close your eyes (recommended for better results) stretch your neck to the sides, and try touching your shoulder without lifting them. After a few rounds relax and start rotating your neck clockwise and anti-clockwise and open your eyes slowly.

People suffering from survival do it very gently and not more than two rounds..

The author is an Art of Living faculty, meditation and mind coach, and professional yoga trainer.