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7 Office Yoga Poses That Will Help You Relieve Stress And Stay Healthy

3 min read
Published on 19 July, 2020

As a corporate employee, you most likely spend more than 8 hours at work, sitting at a desk. Prolonged sitting, as you might know, is extremely harmful to your health. Sitting for hours at a stretch can put you at a higher risk of obesity, diabetes, etc.

However, you can't avoid sitting at work altogether. Instead, you should adopt habits that help you combat the effects of a sedentary lifestyle at work. Healthy habits like regular exercise can help keep you active and healthy.

You might not always find time after work to go to a gym or go for a run. Moreover, you might lack the energy and motivation to exercise after a hard day at work.

What if you can get your daily dose of physical activity at work? Doing so will be very convenient, and you will be able to save time and energy.

You can achieve the above by doing yoga at work.

Workplace yoga is gaining popularity worldwide due to its amazing benefits to employee health and productivity.

Doing yoga in the workplace can help you relieve built-up stress and tension. It is also effortless to do yoga at your desk and only take up a few minutes of your time.

Check out these 7 office yoga poses to calm your mind and help you stay fit and healthy.

1. Seated Twist

This pose is one of the easiest ways to do yoga without getting up from your desk. It will help you lengthen your spine and stretch your abdominal muscles.

Start by sitting upright on your chair with your feet firmly planted on the ground. Place your right hand against the outer side of your left thigh and the left hand behind your lower back and gently twist your body to the left. Inhale as you twist and hold the position for 10-20 counts, and repeat on the opposite side.

2. Seated Crescent Moon Pose

This seated pose will help you relieve neck and shoulder tension caused by prolonged sitting at work.

While seated, lift both your arms overhead and interlock your fingers together. Slowly lean to the left side and inhale as you do so. Hold this position for ten counts and repeat on the other side.

3. Seated Pigeon Pose

The seated pigeon pose will help you stretch your hip joint and relieve tension and stiffness in the hips.

As the name suggests, sit upright on your chair with your left leg placed over the right at a 90-degree angle. Keep your left foot flexed so that you don't put pressure on your left knee. Ensure that your weight is evenly distributed between the sitting bones.

When you feel a moderate stretch in the outermost part of your left thigh, hold ten breaths before switching sides.

4. Desk Chaturanga

The Desk Chaturanga will strengthen your wrist, arm, lower back muscles, and your spine.

Stand up and place your hands shoulder-width apart on the edge of a sturdily-built desk. Slowly step back until your body is angled at approximately 45 degrees to the ground.

Hugging your elbows towards the ribs, inhale and bend your elbows to a 90-degree angle. Exhale and go back to the starting position and repeat for 10-12 times.

5. Seated Backbend Pose

This pose will help you stretch your back muscles, open up your chest and shoulders, and improve blood flow throughout the body.

Start by sitting at the edge of your seat with your feet firmly placed on the floor and your spine straight.

Slowly lean forward and take your arms behind your back and grab the back of the chair. Inhale, lift your chest, pull your shoulder blades back, and take 5-10 deep breaths. Slowly release the pose and repeat it two or three more times.

6. Desk Upward Dog Pose

The Upward Dog pose will help you lengthen your spine, open up your chest and shoulders, and improve your posture.

Start in the same initial position as the Chaturanga pose mentioned above.

Straighten your arms, lower your hips towards the desk, and lift your chest and head upward to arch your spine. Use the strength in your legs to prevent your lower back from sinking.

Hold this pose for 5-10 breaths, release, and do it again for 3-5 times.

7. Sit and Stand Chair Pose

Doing this office yoga pose will help stretch and strengthen your glute and hamstrings.

Start by sitting in your chair with your knees bent at a 90-degree angle and your feet planted firmly on the floor. Press against the ground with your heels and stand up using only your legs. Slowly sit back down in a controlled manner, once again using only your leg muscles.

Repeat for 10-20 times.

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to

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