Yoga poses for office workers

by | Aug 29, 2023 | Office workers, Yoga, Yoga poses, YTTC

Searching for seated yoga poses to find relaxation within the confines of your office? We understand the struggle all too well. In the midst of the hustle and bustle, those long hours spent glued to office chairs can truly take a toll. The result? Drained energy, stifled flexibility, and a mind that feels like it’s running on fumes.

On that note, Apesh Yoga – a leading yoga school in Goa – decided to share a list of 6 gentle desk yoga poses for office workers that are designed to infuse workdays with moments of serenity.  Read on!

Desk Yoga Poses for Office Workers

Seated Neck Stretches

Start by sitting comfortably in your chair with a straight spine. On an inhale, gently tilt your head to one side, bringing your ear towards your shoulder. Feel the stretch along the opposite side of your neck. Hold for a few breaths, then switch to the other side. This helps release tension in the neck and shoulders, alleviating the strain caused by prolonged screen time and poor posture.

Chair Cat-Cow Stretch

Position your hands on your knees while seated, with your spine in a neutral position. On an inhale, arch your back, lifting your chest and tailbone (Cow Pose). As you exhale, round your spine, tucking your chin to your chest (Cat Pose). This seated variation of the traditional yoga sequence helps improve spinal flexibility and encourages mindful breathing.

Seated Forward Fold

Sit at the edge of your chair with your feet flat on the floor. On an exhale, hinge at your hips and fold forward, bringing your chest towards your thighs. Let your arms hang towards the floor or grasp your elbows. This pose provides a deep stretch to the hamstrings, back, and shoulders, counteracting the effects of prolonged sitting.

Seated Spinal Twist

Begin by sitting sideways in your chair, holding the backrest for support. Inhale to lengthen your spine, and on an exhale, gently twist towards the back of the chair, using your opposite hand to hold the armrest. This pose helps improve spinal mobility, releases tension in the back, and stimulates digestion.

Seated Pigeon Pose

While seated, cross one ankle over the opposite knee, creating a figure-four shape. Gently press down on the crossed knee to feel a stretch in the outer hip of the crossed leg. This pose aids in opening up the hips and releasing tension in the glutes, which can become tight from extended periods of sitting.

Mindful Breathing and Meditation

Close your eyes and sit comfortably in your chair. Take a few deep, mindful breaths, inhaling through your nose and exhaling through your mouth. Allow yourself to focus solely on your breath, letting go of any stress or distractions. Even a few minutes of mindful breathing can help calm the mind, reduce stress, and increase focus.

Learn Desk Yoga Poses With Alpesh Yoga

Incorporating these Desk Yoga poses into your workday can have a transformative impact on your overall well-being. Not only do these poses help alleviate physical discomfort, but they also contribute to mental clarity, stress reduction, and enhanced focus. Plus, the convenience of practicing these poses at your desk eliminates any excuses for not taking care of your body and mind while on the job.

By integrating these six poses into your routine, you’re not only investing in your immediate well-being but also fostering a long-term culture of self-care and mindfulness.

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