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Doing yoga at the work desk or chair seems amusing but it’s super relaxing and has many long-term benefits. Sitting for eight hours or more strains the neck, back, hips, and shoulders, which leads to tension and drowsiness in office workers.
Millions of office goers spend most of their days sitting in front of a computer and find little time to maintain health. That’s why Ekattva is here with 8 desk yoga poses to relieve stress, check stiffness, increase energy, and clear your mind — all while sitting at your chair or office desk.
These 5-minute office yoga exercises and stretches demand little time and can be done in a jiffy, sparing you from unnecessary distress in the long run.
Here are the 7 office yoga poses to try at your desk:
Pain related to a tight neck may reduce your ability to work or even enjoy your leisure time after office. That’s why we thought of starting our list of best desk-chair yoga poses with this asana. A seated neck roll is considered a warm-up yoga pose to prepare the body for slightly intense office yoga poses at a desk.
It is the simple movement of the cervical spine that involves the lateral flexion of the neck. Neck rolls stretch your entire spine and improve spinal mobility. It also releases tension from your neck, which is particularly important, especially if you spend a lot of time sitting at your desk in the office.
The following are the steps to perform neck stretches yoga pose:
We suggest you not to perform this yoga pose at your desk if you have any issues or injuries to the neck or cervical spine.
Cat-cow stretch is one of the best yoga poses to perform at your office desk. Also called Chakravakasana, it is ideal for those who suffer from back pain and work long hours on their desk. It helps in improving body posture and balance. The cat-cow stretch yoga pose involves moving the spine from a rounded position (flexion) to an arched one (extension).
Flexing and extending the spine can help improve circulation in the discs in your back. The cat-cow stretch yoga pose is also believed to be a good stress-reliever and calming pose as it lets you link body movements with your breathing.
In order to perform the cat-cow stretch yoga pose, follow these steps while sitting at your desk:
Another popular office yoga posture to try at your desk. Seated forward bend is a calming yoga pose for the mind and nervous system. It is also therapeutic for anxiety and depression caused by the workload at the office. While performing a seated forward bend pose at a desk, the upper body is folded forward over the legs in order to stretch the hamstrings and the muscle of the back.
As it is naturally introspective, yoga experts suggest pairing the seated forward bend pose with slow breathwork for a more meditative experience. Besides the aforementioned benefits, this yoga pose helps you stretch the spine, shoulders, and hamstrings. It is also considered therapeutic for high blood pressure, infertility, insomnia, and sinusitis.
Here are the steps to perform seated forward bend yoga pose at your office desk:
Seated eagle pose is truly a natural remedy for the shoulder strain you feel when your office work has you sitting at a computer desk for long hours. Also called seated Garudasana, it can help you strengthen your calves, ankles, thighs, and hips as you build body balance and core strength.
One of the best yoga poses for office workers, the seated eagle also helps you improve your concentration. One could perform this easy yoga asana a few times a day while seated as a part of a desk yoga routine to unkink his shoulders.
Performing seated eagle yoga pose is quite easy for workers at their office desk. All they need is to follow these steps:
We bet many of you have heard about the half lord of the fish pose (Ardha Matsyendrasana). A seated spinal twist is just a small modification of the same asana with only one difference – you have to perform it while sitting on a chair rather than a carpet.
Not only does seated spinal twist yoga pose helps you in improving digestion and the processing of the liver and kidneys, but it also provides relief from back aches caused by continuous work at the office desk, sciatica, and menstrual discomfort.
Here are the steps to perform a seated spinal twist yoga pose at your office desk:
In case you have back trouble or a spine injury, consult with an experienced yoga instructor before performing this pose.
Wrist pain is a common ailment that can stem from many causes: typing on your computer, excess weight-bearing case, and past injury. Practicing wrist stretch pose at the desk might help office workers overcome this problem. An easy chair-desk yoga pose, it is a luscious stretch for wrists, lower arms, and shoulders.
A wrist stretch yoga pose helps you to stretch all the muscles in and connected to one’s wrists.
The following are the steps to perform wrist stretch yoga pose at your office desk:
Better called Eka Pada Rajakapotasana, the standing pigeon pose works as a hip opener and forward bend. It is a good antidote to sitting for office workers who sit at their desks for long periods. Standing pigeon pose helps you stretch your thighs, Groin, back, piriformis, and psoas.
Not to mention, it prepares you for seated postures and backbends. Performing this office yoga pose might be difficult for some but by following the right guidelines, one may exceed to perform standing pigeon pose with ease.
Here the steps to perform a standing pigeon yoga pose at your office desk:
Above are the 7 famous office yoga poses to perform at your desk. Making these exercises a part of your routine can work wonders as they help you wipe body pain, fatigue, tension, and increase overall muscle strength and flexibility, keeping you fresh and revitalized throughout the day.
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