7 Yoga Poses You Can Do Any Time At Your Office Desk To Relieve Work Stress

At Office Yoga

Sitting in front of your desk for prolonged hours is no game.  This is why it is recommended to practice desk yoga for working people. You are literally attracting the radiation, heat emitting from your computer. Not to mention placing yourself in a posture for 8-10 hours with a job that doesn’t even call for a break.

This is not the story of you but millions of people who are killing themselves out there for their share of bread and butter. Monthly targets, pressure from upper level, making presentations, tackling team leaders, delivering presentation are few of the stressful challenges we all face.


Such stress in professional front takes a toll on your personal life as well leading to many health issues. They build up slowly without you even realizing. Before you know you are speeding towards the graveyard without a brake.

TAKE A MOMENT! Wake up and understand that you are putting yourself through a lot of stress not only emotionally but physically too. Sitting at desk for hours can place unnecessary tension on your body. This will assist in inhibiting stress such as strain on spine, overstretching the mid to upper back, shortening the chest, hips area. It will lead to unnecessary health condition such as neck, shoulder or lower back pain.

Nothing liberates the body than 60-90 minutes on the yoga mat. But if you are dealing with chronic stress and tension at work place, then here are few yoga poses to kick start your energy and enhance the flexibility of your body.

Ardha Chandrasana (Seated Crescent Moon Pose) office yoga pose

Your body after a while tends to collapse and can get hunched over that can lead to discomfort in neck, shoulder area. Seated Ardha Chandrasana pose fixes the bodily issue so that you can return to your seat with a tall spine. It will clear your head and help you focus sharper.

Sitting on the chair, lift your arms overhead and stretch your fingers wide. Lean to the right, pause, take 2-3 deep breaths. Come to straight position. Repeat it on the other side as well.

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Wrist and Finger Stretches desk yoga pose

As you are continuously hammering the keyboard, it works tension on the muscles and tendons in the fingers, hands and wrists. A bit of extra blood flow is always appreciated.

Here is what you can do. Extend the arms to the sides or your overhead. Now draw 5-10 circles inward and outward with your wrists. Next, quickly spread your fingers, close the fists. Now repeat this process 5-10 times to get rid of any excess tension.

Eka Pada Rajakapotasana (Chair Pigeon Pose) office desk yoga pose

For those who have the habit of crossing their legs while sitting (especially on one side than the other), this manuever can create imbalance in the lower spine and hips area. Get it right with chair pigeon.

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As you are seated in your chair, keep both legs flat on the floor. Now cross the right leg over the left at a 90 degree angle. Keep your foot flexed so as not to give pressure on your knee. Give equal weight to your sitting bones while staying maintaining an upright position.

You must be feeling a slight to moderate stretch on your outermost part of right thigh. Hold the pose for 5-10 breaths before switching to the other side.

Utkatasana (Sit and Stand Chair pose) yoga poses at desk

Due to prolonged sitting, the hamstrings and glutes tend to lose their strength. We then rely on our upper back and neck (at times). Its time to motivate the hamstrings and get your body right on track. Try out this 2 part pose to awaken the tensed muscles.

Sit with your knees bent 90 degrees and your feet absolutely flat. Press down your heels and don’t move your feet in towards your chair as we usually do. Never use your arms as well. Try to stand right from the sitting position.

Once you stand, hold for 3 seconds and then slowly sit straight back down. Refrain yourself from the tendency to lean forward or shifting the chair. Repeat this process 5-10 times.

Desk Chaturanga (Chaturanga Dandasana) desk yoga poses in office

Ever heard of Desk Chaturangasana? Its the new in the yoga pose that you can work out right at your office desk. If you are feeling stressful, this asana can work wonders on your energy.

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Place your hands around shoulder width distance at the edge of your desk. Keep your feet back so that your torso is in a diagnoal line to the floor. Once you have placed your feet firmly, inhale while bending the elbows to a 90 degree hugging the elbows in toward the ribs.

Exhale. Now press the chest back to the starting position, do it 8-12 times.

Desk Upward Dog Pose (Urdhva Mukha Svanasana) yoga at the office desk

Once done with the above pose, it is vital to open up the chest and shoulder area. For those of us who spend a great time at the computer screen, it is vital to open up the rounded upper back posture.

Just like in Desk Chaturanga, keep your arms straight and lower the hips toward the desk. Do not sink the lower back using your legs. Instead stretch your chest between shoulders and slowly tilt your chin upwards and slide the shoulder blades down the back. Hold for 5-10 breaths.

Desk Plank Pose office yoga stretches

No! Don’t climb on the desk and break into a planking. Instead use the desk to assist in lengthening the spine and stretching the hamstring.

Keep your hands at a shoulder width distance at the desk edge. Step the feet back till your feet are directly under your hips. You will notice the traction of your spine which is a “wow, that feels good” moment. Hold it to 5-10 breaths and let this pose chuck off all the negative stress from your body.

Try to set aside some few minutes for yourself during your work hours. Take few deep breaths and clear your mind. Tighten those muscles with yoga poses and trust me your body will thank you for it. You will notice within a few days that you are moving towards a healthier and stress free life.

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