Busy all day? Alia Bhatt's trainer has a 5-minute yoga you can do in office. No mat required

If you're stuck at your desk for hours and your neck's stiffening up like a Monday morning mood, it's time to stretch it out, without leaving your workspace. As we celebrate International Yoga Day on June 21, let’s take a look at celebrity fitness expert Anshuka Parwani, yoga trainer to stars like Kareena Kapoor Khan and Alia Bhatt, who has shared simple 5-minute exercises that will not require a mat.

She shared a quick and effective yoga sequence you can do at work. No mat, no excuses, just movement.

Here’s a breakdown of the five poses she recommends:

1. Neck rolls

Start by gently lowering your right ear to your right shoulder and slowly rotate your head in a circular motion. Do this five times in one direction and then reverse. This helps release neck tension caused by hunching over your laptop or phone for hours. It boosts blood circulation and eases built-up stiffness—perfect for a midday reset.

2. Cat-cow pose

While seated or standing, alternate between arching your back (cow) and rounding it (cat), syncing the movement with your breath. Inhale as you arch and exhale as you round. Do 5–10 reps. This pose stretches the spine, improves posture, and gives your back the love it needs after being glued to a chair all day.

3. Low lunges

Stand up and take a long step forward with your right foot. Lower your left knee gently onto the floor or keep it elevated if comfortable. Hold the lunge for 30–35 seconds, then switch sides. Low lunges open up tight hip flexors from prolonged sitting and improve flexibility in the thighs and groin.

4. Wide-legged forward bend

Stand with your feet spread wide and slowly bend forward from the hips, letting your hands drop towards the floor. Hold this pose for 30–45 seconds. This stretch not only relaxes the hamstrings and lower back but also calms the mind—ideal for a stressful day packed with meetings and deadlines.

5. Child’s pose

Finish off with the ultimate grounding posture. If you have space, kneel down, sit back on your heels, and stretch your arms forward with your forehead resting on the floor. Hold for 30–45 seconds. Child’s pose releases lower back tension, eases mental fatigue, and helps you reset before jumping back into your work.