Yoga for Office Workers: 5 Poses to Undo Hours at a Desk

Long working hours sitting at the desk can cause neck, shoulder and lower back pain. This pain is caused due to constant pressure on the spine and excessive stretching of the upper back. Long hours of desk jobs also have a lot of negative impact on your health, as well as poor posture. However, Yoga for office employees can help relieve these tensions and promote relaxation of body & mind. 



Benefits of Yoga for Office Workers 


Sitting for prolonged hours can have an adverse effect on your body, especially on your hips, legs and upper body. Incorporating desk yoga for office employees offers various physical and mental well-being benefits. It relieves stress, improves focus, enhances productivity, improves blood circulation and reduces discomfort and pain.


Have long desk working hours, causing discomfort and pain? Join Physiobliss’s Yoga classes in Vadodara to begin a transformative change in your life. For more details, call us. 


5 Yoga Poses to Undo Hours at a Desk


  1. Seated Crescent Moon Pose 

The seated crescent moon pose is one of the best office yoga poses. This pose involves a deep stretch to the sides, stretching the spine and returning to your work with better concentration and focus. 


How to Perform Seated Crescent Moon Pose: 

  • Light your arms, join your palms and stretch your fingers wide.

  • Now, gently lean to one side for 2 to 3 deep breaths. 

  • Repeat on the opposite side


  1. Chair Pigeon 

The seated pigeon pose helps to regain coordination and balance while sitting for long hours at a desk. 


How to Perform Chair Pigeon  Pose:

 

  • While being seated, place one leg over the other at a 90-degree angle. 

  • Ensure the foot is flexed so there is no pressure on the knee

  • Stay in an upright position while keeping an even distribution on the seat bones. 

  • Gently stretch the upper outer thigh & hold for 5 to 10 breaths. 

  • Repeat on both sides. 


  1. Sit & Stand Chair Pose 

The sit & stand chair pose is one of the best office yoga poses. It awakens the hamstring and glute muscles that get weak from long hours of sitting at a desk. 


How to Perform Sit & Stand Chair Pose :

  • Start with a seated position with your feet flat on the floor & your knees at 90 90-degree angle. 

  • Press down with your heels using only your legs and glutes as though you are about to stand.

  • Sit back slowly, and again only using your leg muscles without shifting your hips from side to side. 


  1. Desk Yoga Wrist & Finger Stretches 

Long hours of typing and writing can build tension in hands, fingers and wrists. Gentle fingers and wrist stretching can increase blood circulation and relieve pain. 


How to Perform Desk Yoga Wrist & Finger Stretches


  • Stretch your arms overhead and draw 5 to 10 circles inwards and outwards with the wrist. 

  • Spread your fingers and close your fist to release tension 

  • Place your arms in front of you with your palms facing upwards

  • Apply a downward pressure on both palms to stretch the wrist on each side. 


  1. Desk Yoga Eagle Arms

Eagle arms Yoga pose is another effective office Yoga pose for employees. It strengthens the triceps, back and shoulder muscles. 


How to Perform Desk Yoga Eagle Arms


  • Sit straight with your arms at 90 degrees in front of you.

  • Cross one arm over the other and interlock them to place both your palms together. 

  • Stay in this pose for 3 to 5 breaths before changing sides. 


These 5 Yoga poses for desk jobs can help you return to work feeling more focused, energized and restored! For deep relaxation of body and mind, join Physiobliss’s Yoga center in Vadodara. Call us for appointments.

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