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10 Yoga Poses For Office Workers Who Sits All Day

Updated: Feb 8, 2022

You may have suffered lower back pain, tight hips, or a hurting neck if you work at a desk job that requires you to sit all day.


Plus, there's more. It's also possible that you'll develop the habit of slouching.


Sitting at a desk or computer for too long is the new smoking.


Slouching not only impacts your physical health, but it can also put you at risk for sadness and anxiety (source).




These are cues that you should get up and walk around more or stretch your body.


When it comes to stretching, these 10 yoga poses for people who sit all day are the most effective. It will assist you in undoing the effects of your desk work and alleviate any discomfort you are now feeling.


  1. Yoga Neck Stretches

  2. Upward Facing Dog (Urdhva Mukha Svanasana)

  3. Downward Facing Dog (Adho Mukha Svanasana)

  4. Half Lord of the Fishes (Ardha Matsyendrasana)

  5. Standing Forward Bend (Uttanasana)

  6. Child’s Pose (Balasana)

  7. Garland Pose (Malasana)

  8. Happy Baby Pose (Ananda Balasana)

  9. Forearm Plank (Phalakasana Forearm Variation)

  10. Pigeon Pose (Eka Pada Rajakapotasana)



#1 Yoga Neck Stretches For Office Workers


If you work at a computer from 9 to 5, chances are you don't take your gaze away from it too often.


Your neck will be strained as a result of this.


You can loosen the tension and stress in your neck by learning how to stretch it. Your neck will feel instantly more at ease and relaxed.


Even if it doesn't seem to affect you right now, it's still a good idea to extend your neck every now and then.


Ashutosh Sensei does an excellent job of demonstrating some basic stretches for neck pain relief. If you work at a desk, these neck stretches will come in handy.




#2 Upward Facing Dog (Urdhva Mukha Svanasana)


What office workers require is a decent back stretch!


The Upward Facing Dog strengthens the spine, arms, and wrists while stretching the back and improving posture. The backbend also energises the body and eliminates weariness.


How to do the Upward Facing Dog

  1. Focus on lengthening the spine to the crown of your head.

  2. Make sure your thighs are engaged and lifted from the floor.

  3. Keep your neck long and avoid compressing the back of your neck.


Beginners tips for Upward Facing Dog

  • Focus on lengthening the spine to the crown of your head.

  • Make sure your thighs are engaged and lifted from the floor.

  • Keep your neck long and avoid compressing the back of your neck.



#3. Downward Facing Dog (Adho Mukha Svanasana)


The Downward Facing Dog is a classic yoga pose that is used as a starting point in many yoga styles. Apart from that, it is one of the best yoga poses for people who sit for long periods of time.


This yoga pose stretches your entire body and relieves the tension that has built up in your body as a result of sitting for too long.


It strengthens your lower back while stretching your shoulders, hands, calves, thighs, and feet. It also aids in blood circulation. For reducing headaches, you get bonus points!



How to do the Downward Facing Dog

  1. Begin by getting down on your hands and knees on the floor.

  2. Push hard against the floor with your hands in front of your shoulders, fingers extended wide.

  3. Curl your toes under and raise your hips to the ceiling, straightening your arms and legs.

  4. Your back should be flat, and your head should rest between your arms. The soles of the shoes are in contact with the ground.

  5. Hold this position for 30 to 1 minute.


Beginners tips for Downward Facing Dog

  • If you're having trouble with your wrists, shift your weight to your heels.

  • Practice with bending one knee at a time while pressing the opposing heel into the ground. At your own pace, alternate each leg. This will warm up your body and provide you with a deep stretch.



#4 Half Lord of the Fishes (Ardha Matsyendrasana)


Nothing like a good old spine twist when it comes to reversing the harm of sitting all day!


The Half Lord of the Fishes Pose is a traditional yoga pose that lengthens the spine, widens the chest and shoulders, and stretches the outer hips.


How to do the Half Lord of the Fishes

  1. Begin by extending your legs straight out in front of you from a seated position on the floor.

  2. With your feet on the floor, bend your knees. Try reaching to the outside of your right hip with your left foot slid under your right leg.

  3. Step your right foot onto the floor, over the outside of your left thigh. Your right knee should be pointed straight up to the sky at this point.

  4. Exhale and shift your torso to the right. Next, place your right hands behind your right butt on the floor.

  5. Place your left upper arm near the knee on the outside of your right leg.

  6. Exhale slowly, lengthening your spine and avoiding collapsing your upper and lower back.

  7. Continue to twist the torso to the right a little on exhalations. Make sure your fingertips are pressed on the floor for support and that the twist is equally distributed across your spine.

  8. Maintain this position for 30 to 1 minute.

  9. Rep the process on the other side.


Beginners Tips For Half Lord of the Fishes


Some people believe their hips or spines aren't flexible enough. If you're worried about putting too much strain on your hips or spine, keep the lower leg straight and twist inward instead.





#5 Standing Forward Bend (Uttanasana)


Standing Forward Fold is another great yoga practise for folks who sit all day.

Warm up your entire spine, lower back, hamstrings, and calves with this yoga stance. This stretch will also help to reduce stress in your back and neck while increasing spine flexibility.



How to do the Standing Forward Bend

  1. Start by standing tall and hip-distance apart with your feet firmly on the floor. Place your hands on your hips and take a deep breath.

  2. Bend from your hips and fold forward over your legs while stretching your spine as you exhale.

  3. Bring your fingers on the floor in front of you gently. You can fold your arms over each other and grab the opposite elbows if you can't reach the floor.

  4. Allow your head to dangle freely. Plant your heels firmly on the ground. Lift and stretch your torso slightly as you inhale. For a deeper stretch, move your torso closer to your legs as you exhale.

  5. Hold this position for 30 to 1 minute.


Beginners Tips For Standing Forward Bend


Don't do this if you are suffering with the Lower-back injury, Hamstring tear, Sciatica, Glaucoma, Detached retina.



#6 Child’s Pose (Balasana)


This is one of the most beneficial yoga poses for persons who spend their days sitting.


It's a fairly universal yoga stance that can help you relax and clear your mind after a long day at work.


With the help of gravity, the Child's Pose lengthens the space between each vertebra. This helps the neck and back stiffness that comes from sitting for lengthy periods of time, especially if you work in an office..



How to do the Child’s Pose

  1. Begin on your knees with your buttocks resting on your heels.

  2. Lengthen your spine as you inhale.

  3. Exhale and walk your fingers forward, lowering your torso until your forehead is resting on the floor.

  4. You can either keep your hands stretched out in front of you or place them beside your feet, palms facing up.

  5. Concentrate on taking deep breaths.

  6. Hold this position for one minute or as long as you choose.



Beginners Tips For The Child’s Pose


You can tilt your head to either side if your nose is pressed against the floor.

You will feel more relaxed if you breathe slowly.



#7 Garland Pose (Malasana)


Squatting used to be so simple when we were kids. It is, after all, one of our common positions as children.


Our hips have tightened as a result of sitting all day. This is unquestionably due to our current lifestyle of constant sitting. It may be difficult for some of you to squat for even one minute.


The Garland Pose, also known as the Yoga Squat, is ideal for persons who sit for long periods of time.



How to do the Garland Pose

  1. Start by standing with your feet hip-width apart and slightly pointing your toes out.

  2. Next, slowly lower yourself into a squatting position by bending your knees. Make sure your knees are pointing in the same direction as your toes and that your hips are sunk deep past the knees.

  3. Maintain a straight back and a forward lean with your chest so that your body is in between your thighs.

  4. Press your elbows against your inner thighs while pressing your palms together in the centre of your heart. The result is that your legs are separated and your spins are lengthened.

  5. For 1 minute, stay in this position.


Beginners Tips For The Garland Pose


If you're having trouble keeping your heels on the ground, put a folded blanket under them for support.




#8 Happy Baby Pose (Ananda Balasana)


The lower back, hips, and inner groynes are all stretched out in the Happy Baby pose. The spine is also lengthened and realigned.


If you've been sitting for a long time, this is something you should try!


It's simple to do and a fantastic stress reliever.


How to do the Happy Baby Pose

  1. Lie down on your back in a comfortable position.

  2. Bring your knees up to your sternum. Separate your feet and knees as much as possible.

  3. Bring your shins perpendicular to the floor by flexing your feet.

  4. With your hands, grab the outer borders of your feet and slowly pull them down. As though you were pulling your knees closer to your armpits, do so.

  5. Try slowly rocking from side to side for a deeper release in the inner groines.

  6. Hold this position for 30 to 1 minute.


Beginners Tips For Happy Baby Pose

  • Some of you may find it difficult to immediately grasp the feet. A yoga strap can be looped around the ball of your feet.

  • If you're having trouble with your neck, lay a folded blanket under your chin to create a natural curvature in your back.



9. Forearm Plank (Phalakasana Forearm Variation)


Sitting for long periods of time might cause lower back pain. This soreness could be caused by slouching or poor sitting posture.


One of the causes of poor posture is a lack of core muscles.


When you sit, strong core muscles can help to stabilise your spine.


Stretching can help release tension in aching muscles, but strengthening strength to support your entire body can prevent the pain from occurring in the first place.


The forearm plank, which is excellent for strengthening your core, back, and shoulders, is the perfect exercise for this. These are the muscles that allow you to sit and stand tall.


How to do the Forearm Plank

  1. Begin by standing on a tabletop.

  2. One at a time, lower your arms until your forearms are resting on the floor. Face your palms down.

  3. Your shoulder blades should be pressed into your back.

  4. Straighten both legs behind you by raising your knees.

  5. Check that your neck, shoulders, and hips are all in alignment. Look down at the floor in front of you.

  6. Hold this position for 30 to 1 minute.


Beginners Tips For Forearm Plank (Phalakasana Forearm Variation)

  • The majority of beginners have a tendency to drop their hips. Make sure your hips and back are in alignment. As a reminder, you can place a yoga block under your thighs. If your thighs come into contact with the block, your hips are sinking.

  • Your body will feel lighter if you press down on your forearms.



10. Pigeon Pose (Eka Pada Rajakapotasana)


The Pigeon Pose is well-known for its hip-opening advantages, but it also offers a deep stretch for the psoas muscles, which can help reduce lower back pain.


Excessive sitting can cause the psoas muscle to become tight. A tight psoas muscle will cause postural difficulties because it is the primary link between the torso and the legs.


By doing the Pigeon Pose more frequently, you can avoid having a short psoas muscle.



How to do the Pigeon Pose

  1. Move your right knee towards the back of your right wrist from a tabletop position.

  2. Bring your right ankle to the point where your left hip meets your left hand. Make sure your right knee is in a comfortable position.

  3. Slide your left leg behind you until your left knee is straight and your toes are pointed. Your left foot's top should be flat on the ground.

  4. Lengthen your spine, draw your navel in, and bring your chest to your right knee on the inhale.

  5. Exhale and walk your fingers forward, lowering your body even more to the floor. Attempt to get to a position where your forearms and forehead can rest on the floor.

  6. Maintain this position for 30 to 1 minute.



Beginners Tips For Pigeon Pose (Eka Pada Rajakapotasana)


Adjust your front leg so that it is parallel to the front of your mat for a deeper stretch.

If you can't reach the floor with your forehead, stack books on top of each other and lay your head on them, or use a yoga block.



Practice These Yoga Poses for Office Workers


If we don't do something about it, sitting for long periods of time will have a negative impact on our body.


Of all, we're all busy people, and finding time to do yoga might be difficult.


If you can't do it every day, make it a few times a week at the absolute least. This will be really beneficial to your body and spine.


If you sit all the day you can also checkout our another blog on At Desk Yoga For Corporates People - Easy Poses Everyone Can Do - Enhance Productivity




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Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.




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