Do you spend most of your time sitting at your desk, glued to a computer screen? (Hello, corporate life!) A survey was conducted to study work-related musculoskeletal disorders among office workers, and the results were astonishing. Around 71.9 % of these workers reported experiencing pain, joint stiffness, and swelling. The body regions most affected were the hand/wrist, lower back, and shoulders.
Office life is demanding, and with all the other responsibilities of life, it’s hard to take time to look after your well-being. A sedentary lifestyle can take a toll on your physical and mental health. But the solution could be as simple as adding some easy yoga poses into your daily routine. Yoga includes physical poses along with breathing techniques and meditation. It provides office workers with a mind-body approach to offset the troubles caused by long hours of sitting.
Studies show that yoga can help you deal with pain, release muscle tension, improve blood flow (that keeps you energized), and reduce mental fatigue. So, here are 11 yoga poses to easily add to your workday routine, even if you only have a few minutes to spare.
Disclaimer: If you have an existing condition, talk to your doctor before trying any new exercise. Also, start slow and be sure to never push it to the point of pain as a beginner.
1. Seated Cat-Cow Pose
The seated cat-cow pose relieves tension in the back, shoulders, and neck. This pose is super beneficial if you often experience tightness in your spine due to sitting for long periods.
It also improves posture and reduces stress by allowing for mindful breathing during the movements. Start by sitting on the floor or a chair with your feet flat on the floor and your hands on your thighs. Inhale, arching your back and looking up. This is the cow position. Then exhale, rounding your spine and letting your head drop. This is the cat pose. Repeat for 3-5 breaths.
2. Neck Rolls
Neck pain is a common complaint among office workers, with at least 45% experiencing it due to prolonged computer use and poor posture. If you wake up with a stiff neck or feel tension around the top of your spine after a long day, then this yoga pose is for you.
Neck rolls are a great exercise to relieve tension and strain that build up during the day while improving neck range of motion.
You can do this while being seated. To start, close your eyes and slowly tilt your chin down. Then, circle your neck clockwise, moving your ear toward each shoulder and the back of your head. If you find an extra tense spot, stop and use your hand to gently stretch further. Do this 3 to 5 times and repeat the motion counterclockwise while focusing on your breathing throughout the exercise. Avoid straining while doing this and take breaks if needed.
3. Seated Spinal Twist
A seated spinal twist can help relax lower back muscles and improve spine mobility. It also promotes better digestion and allows better blood circulation.
Begin by sitting on your chair with your feet flat on the floor or on the floor with one leg crossed over the other. Put your right hand on the back of your chair and your left hand on your right knee. Inhale deeply, then as you exhale, twist to the right, lengthening your spine. Hold for a few seconds, then switch sides.
4. Seated Eagle Pose
This is the seated variation of the traditional eagle pose. It’s a fantastic way to improve flexibility in your lower back, shoulders, and hips.
To do this, cross your legs and arms right over left, lift your elbows, and keep your shoulders relaxed. Repeat with the opposite arm and leg on top. If crossing your leg causes pain, you can try only crossing your arms to target your shoulders.
5. Supported Fish Pose
This pose encourages deep breathing and opens the chest, which helps relieve tension from the constant slouching that occurs when sitting at a desk for long hours.
You traditionally need yoga blocks to practice this pose, but a stack of books or cushions will work just as well. Sit on your chair with a cushion behind your back for support. Relax your shoulders and roll them back to open up your chest. You can stretch your arms out to the sides or rest your hands on your thighs with palms up. Hold this position for 30 seconds to a minute while taking deep breaths.
6. Chair Pose
The chair pose is one of the strongest yoga poses. It strengthens various muscle groups, including the leg glutes, back, core, and shoulders. It also works wonders for your confidence and focus, making it a great addition to your workday.
Start by standing tall and taking a deep breath; raise your arms above your head, keeping them close to your ears. When you exhale, lower your body into a squatting position as if you are about to sit in a chair. Once your thighs are parallel to the ground (or close), hold the pose for as long as you can, breathing deeply. For an added challenge, come up on your tip toes.
7. Downward Facing Dog Pose
Downward-facing dog is a classic yoga position that stretches the whole body, especially the arms, shoulders, and upper back while realigning the spine. This pose also refreshes the body and increases blood flow to the brain, so if you feel tired in the middle of your workday, try this one.
Stand up and step back from your chair. Bend forward and place your hands on your chair or a stable surface. Let your head hang and breathe deeply, feeling the stretch in your spine and legs. Hold for 30 seconds, focusing on your breath.
8. Seatedor Supine Pigeon Pose
Seated Pigeon Pose is great for reducing hip and lower back stiffness, even while working at a desk.
Sit upright and cross your right ankle over your left knee, forming a figure-four shape with your legs. Lean forward, keeping your back straight until you feel a comfortable stretch in your right hip. Hold this position for 15-30 seconds, breathing deeply to allow your body to relax into the stretch. Don’t forget to switch legs!
9. Standing Forward Bend with Shoulder Opener
The standing forward bend with a shoulder opener is a pose that relieves tension in the shoulder, hamstrings, hips, and spine. This pose is also great for calming the mind, ideal for a mid-day break from work.
Stand up and bring your feet to hip width. Inhale, clasp your hands behind your back and stretch your spine upward. Exhale, bend at your hips, and fold forward, letting your hands fall overhead while keeping the chest open. Let your head hang down and take deep breaths to ease any tightness in your hamstrings and lower back. Hold for 30 seconds.
10. Seated Crescent Moon Pose
The seated crescent moon pose is a gentle stretch that targets your sides. It boosts flexibility and eases tension in your sides that can build up from sitting for too long. It also helps to relieve stress and improves concentration.
To do this pose while sitting, raise your arms over your head while bringing your palms together and spreading your fingers wide. Slowly tilt your body to one side and hold the pose for two to three deep breaths. Switch sides and repeat the pose.
11. Child’s Pose
Child’s pose is a relaxing yoga position that reduces tension in the hips and thighs. It also stretches the spine and helps calm the nervous system, reduce stress, and improve circulation, making it an excellent way to pause and reset during your tiring workday.
Kneel on the floor, with your big toes touching. As you breathe out, sink your rear toward your heels and lower your torso between your thighs while stretching your arms forward, resting your forehead on the ground. You can also place your arms by your sides with your palms facing up. Hold this position for 30 seconds to a minute, taking deep breaths and allowing your body to relax.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
