Lift your chest up as you reach your arms out to either side of your body.

Bend knees so that they are at a 90-degree angle (similar to sitting cross-legged).

Sit tall in a chair with both feet flat on the ground, shoulder-width apart.

This office yoga pose helps to stretch out your spine, hips, and thighs while also strengthening the abdomen.

Using your left hand to provide support, pull your right fingertips back and away from the body.

Stretch your right arm out straight in front of you at shoulder height, Make sure that there are parallel lines running from left fingertips to right elbow crease.

Sit tall in your chair with legs hip-width apart.

This office yoga stretch helps to keep your wrists and fingers loose, while also strengthening the arms.

Hold this pose for five deep breaths before repeating on another side.

Gently bring the head to the left by dropping chin toward chest while using fingers at the base of the skull for support.

Place hands at the base of your skull with index fingers pointing down and thumbs pointing behind your ears.Sit tall with both feet flat on the ground, shoulder-width apart.This office yoga pose will help work out the kinks, as well as elongate your spine. We all know how important it is to keep our necks safe and healthy. Keep your spine tall and reach your arms up to the sky.Cross right arm over left at both elbows such that you are able to grasp either elbow from outside (similar to a praying position).This yoga pose helps to stretch and strengthen the shoulders, as well as open up your chest muscles. Repeat five times before taking a break for thirty seconds or so, then repeat again two more rounds!.Exhale as you lift your head up while looking straight ahead.Inhale and drop your chin toward your chest, allowing the back of your neck to release towards the sky.Lift chest up as you reach your arms out to either side of your body, with palms facing forward and fingertips pointing toward the sky.Sit tall on your chair, Make sure that there is a 90-degree angle at both knees and hips.This yoga stretch is great for relieving tension in the mid-back and shoulders. Hold this pose for five deep breaths before releasing and repeating two more times on the opposite side.Ĭat-cow posture (also known as marjaryasana bitilasana, a seated version of the cat-cow pose offers tremendous comfort to the back.Keep your spine tall and extend your left arm to the sky.Hold onto the right knee by grasping it from outside with both hands.Ensure that there is a 90-degree angle between your bent leg and upper body. Bend right knee out to the side while lifting left foot off of the floor.Sit tall in your chair with feet flat on the ground and shoulder-width apart.This yoga pose for the office helps stretch out the sides of your body, while also strengthening abdominal muscles. Hold this pose for five deep breaths before releasing and repeating two more times.Be sure to straighten your legs so you are not resting on the chair seat while holding onto the arms of a chair.Bend forward from the hips until you are able to grasp either side of a chair arm with opposite hands.Sit on the edge of your seat with feet flat on the ground and hip-width apart.To do this pose, you will need a chair that has armrests.

It helps to extend your spine, while also relieving tension in the upper arms. This is one of the most suitable forms of yoga poses for the office. When you can’t make it to your preferred class, try this easy yoga pose at your office. Sitting at a computer all day puts unnatural strain on the lumbar spine, extends the mid to upper back, and compresses the chest and hips, causing neck, shoulder, and low-back discomfort. Just make sure that you do some yoga every day at home ad build a routine for the same.

The good news is that you don’t have to go to a local yoga studio anymore. While the time you spend on your yoga mat might help, it is not enough to take care of all the stress and tension that you put on your body when you are in your desk job. These are all important factors when it comes to working at a desk all day. Yoga also reduces the risk of heart disease, improves breathing capacity, and strengthens muscles alongside flexibility. Many studies show that yoga helps improve mental health as well as physical wellbeing. Yoga is a great way for office workers to relax, relieve stress, and reduce pain. 1 Importance of Yoga in Office Environment.

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