News India Live, Digital Desk: If you also spend 8-9 hours a day sitting on a chair, then the body starts losing flexibility and mental fatigue increases. By making these 5 yogasanas a part of your routine, you can not only strengthen your spine but also increase concentration.1. Tadasana (Mountain Pose) This asana is best for stretching the body. Benefit: It opens the muscles of the entire body and corrects the posture of the body. How to do: Stand straight and interlace the fingers of both the hands and pull the body upwards with the palms facing upwards. 2. Adho Mukha Svanasana (Downward-Facing Dog)Benefit: It removes the strain that comes in the shoulders and neck due to working in a bent position for hours. It eliminates lethargy by increasing blood circulation in the brain. How to do: Bend the hands and legs and bring the body into a ‘V’ shape. Try to keep your heels on the ground.3. Marjari Asana (Cat-Cow Stretch) This is the most beneficial exercise for the spine. Benefit: It gives instant relief from lower back pain and makes the spine flexible. How to do: Come in ‘table’ position on knees and hands. While inhaling, bend the waist downwards and look up, then while exhaling, lift the back up and put the chin to the chest.4. Vrikshasana (Tree Pose)Benefits: It increases mental balance and concentration. This helps in keeping the mind calm in the stressful environment of the office. How to do: Stand on one leg and rest the sole of the other leg on the thigh and move the hands up in the Namaste posture.5. Balasana (Child’s Pose) This is a relaxing asana. Benefit: It completely releases the tension of the neck, back and shoulders. Doing this gives peace to the mind and reduces the stress level. How to do: Sit on your heels while bending your knees and extend your hands forward while keeping your head on the ground. ‘Quick Tips’ useful in office 20-20-20 rule: Look 20 feet away for 20 seconds after every 20 minutes so that there is no strain on the eyes. Chair Stretch: Every hour while sitting on your chair, stretch your neck and Rotate the wrists clockwise.