The all-new WFH.

This World Yoga Day, ITC Hotels brings you the perfect way to rejuvenate while you work from home.

Try out simplified, #WellnessFromHome asanas by Kaya Kalp well-being master Dr. Mamtha Ismail and give yourself a fitness boost, right from the safety and comfort of your home.

The Navasana Boat Pose

The Navasana Boat Pose is a compact position that requires you to move your entire body into your center.

Make sure that your spine supports your torso. Your shoulder blades must move downwards as you push your chest out while breathing in. Remember to hold this position while keeping your limbs firmly in place for about 10 – 20 seconds.


  • Inhale and raise your legs up as you hold the chair with your hands.
  • Exhale as you bend your knees and move to cross your legs at your ankles.
  • Inhale and exhale as you extend your back, using your core muscles to balance your legs.
  • Inhale and exhale as you hold your position. Tighten your core, shoulders and pelvic muscles for about 6 breaths.
  • Release your position and exhale as you bring your legs back down.


  • Strengthens your core.
  • Relieves stress.

The Utkata Konasana Goddess Pose

The Utkata Konasana Goddess Pose is a simplistic, squat-like position. Easy to perform and particularly of help to those who need additional exercise for their lower back and thighs. Simply place your feet wide apart and lower your body in a way where your thighs are positioned parallel to the ground. Make sure you’re taking deep breaths while you rise back up.


  • Inhale while seated in a mountain pose. Lengthen your spine and plant your feet firmly on the ground.
  • Exhale while you place your feet wide apart, rest your right palm on your left thigh with the palm facing sideward as you bend your upper body.
  • Inhale as you stretch your left arm above your shoulder, with your eyes closed.
  • Hold the pose for four breaths.
  • Exhale as you release the pose and repeat the same steps on your side


  • Strengthens your back.
  • Relieves stress.

The Natarajasana Dancer Pose

The Natarajana Dancer Pose is the perfect asana to help improve your mental and bodily balance. Relieve yourself from work stress and give your body a healthy break. Lift your heel and bend it towards your back. You may extend your opposite side arm or use both to hold your heel from above. Remember to keep your breathing deep and even. Hold for 10 – 20 seconds and repeat with the other leg.


  • Standing behind your chair while using it for support.
  • Shift your weight to your left foot.
  • Exhale as you bring the right foot’s toes up behind you, bending at your knee.
  • Hold your toes with the right hand from the inside of the feet.
  • Inhale as you extend your right foot back, kicking into your hand.
  • Hold for 6 breaths and repeat the same on the other side.


  • Strengthens your legs and core.
  • Improves your balance and posture.
  • Relieves stress.
  • Improves your flexibility.

The Vrikshasana Tree Pose

Perfect to counter the effects of prolonged desk work and screen time. The Vrikshasana Tree Pose improves your posture, steadies your mind, and gives your back muscles a much-needed stretch. Bring up your heel and extend your arm above in half ‘Namaste’ Mudra. Remember to exhale slowly as you bring your limbs back down.


  • Hold a chair for support. Keep your left hand on the back of the chair.
  • Gently shift your weight onto your left foot. Inhale.
  • Exhale and lift your right foot off ground and place it above your knee.
  • Inhale as you extend your right arm upwards.
  • Hold the posture for six breathe.
  • Release, relax and repeat the same on other side.


  • Improves balance and posture.
  • Strengthens your core.
  • Stretches and relaxes your muscles.

The Virabhadra Warrior Pose (III)

A challenging pose for most beginners, but the simplified version displayed here is well worth the benefits. Try stretching your arms outwards, mimicking the wings of an airplane for an extended stretch. You’ll find yourself energized with a better posture while you work.


  • Start with a mountain pose, with both your hands resting on a chair placed in front of you.
  • Exhale as you shift your weight onto one leg and extend your other leg out behind you as you tip your upper body forward.
  • Inhale as you reach towards the opposite leg. Come forward and your fingers and toes in opposite directions.
  • Hold the pose for 6 breaths
  • Release, relax and repeat on the other side


  • Strengthens the ankles and legs.
  • Strengthens the core as well as shoulder and back muscles.


This article is for general information purposes only. It is not meant to replace the role an expert’s professional medical advice, diagnosis, or treatment.

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