At the end of a long day at work, everyone would like to remain seated, but they don’t have time. Or they may be too tired to exercise because they’re so busy all day at the office. The good news is that you can still maintain a healthy lifestyle by focusing on yoga poses and exercises from your desk chair!
Table of Contents
Introduction
When you’re trying to work from office, it’s important to find a pose that enables you to be comfortable and productive. Basic yoga poses can help you achieve this goal.
There are several basic yoga poses that can help you work from office. The cobra pose is a great pose for chair sitting. It strengthens your back and improves your posture. The cat-cow pose is also a good option for those who sit at a desk all day. It stretches your shoulders, chest, and hips. Finally, the tree pose is perfect for working on computer systems or writing documents. It stretches your legs, spine, and arms.
If you’re having trouble finding the right pose, ask a therapist or doctor for guidance. In the meantime, try some of these basic yoga poses for work from office!
10 Basic Yoga Poses For Working From Office Photo Gallery
Standing Forward Bend
When you’re working from office, it’s important to maintain good posture. One of the simplest poses for doing this is standing forward bend.
To do standing forward bend, stand with your feet hip-width apart and your arms at your sides. Bend your knees and bring your torso forward until you feel a stretch in the neck, shoulders, and arms. Hold the pose for a few seconds and then slowly return to the original position.
Cat
One of the most common poses for working from an office is the cat pose. This pose is simple and can be done in a few seconds.
To do the cat pose, sit with your legs stretched out in front of you and your hands on your thighs. Push your butt forward and arch your back, making sure to keep your spine straight. Keep your neck and head relaxed and gaze forward. Hold this position for a few seconds before slowly lowering your legs to the ground.
Downward Facing Dog
Downward facing dog is one of the simplest yoga poses for working from office. It helps to stretch the hips, spine and neck.
To do this pose, sit with your feet flat on the floor and knees bent to 90 degrees. Lean your torso forward, sticking your butt out as far as you can. clasp your hands behind your back and pull your shoulders towards your ears. Keep your head and neck in a neutral position, avoiding any cervical or neck pain. Hold for a few seconds then release.
Supported Warrior I
Supported Warrior I is a basic pose that can help to improve your posture while you are working from office.
This pose is best done with your hands on your desk, with your feet hip-width apart. Breathe in and lift your chest up and back, keeping your shoulders down and relaxed. Hold the pose for two to three breaths, then release and return to your original position.
Another great pose for working from office is Downward Facing Dog. This pose stretches the spine, hips, and hamstrings, and it also improves circulation. To do this pose, lie flat on your back on the floor with your feet flat on the floor and legs bent at 90 degrees. Spread your arms wide open, palms down. Relax your head, neck, and shoulders; breathe deeply and hold the position for five to 10 minutes.
Supported Warrior II
Basic yoga poses for working from office can help improve your posture and circulation. Supported Warrior II is a good starting pose for those who are sitting at a desk all day.
To do this pose, sit with the legs extended straight in front of you, and the arms at your sides. Inhale and fold forward from the hips, reaching the hands toward the feet. Exhale and press back up into the seated position. Repeat three to five times.
Another basic yoga pose for working from office is Child’s Pose. To do this pose, lie flat on your back with the palms flat on the floor beside you. Bend both knees into chest, then lift your chin and upper body off the floor. Hold for up to 10 breaths before returning to original position.
Yoga can help improve your posture and circulation, which can help you feel more comfortable and relaxed throughout the day.
Half Moon
One of the basic yoga poses for working from office is Half Moon. This pose helps to stretch the hips, lower back, and shoulders. It also calms the mind and reduces stress.
To do Half Moon: Sit with your legs stretched out in front of you, hip-width apart. Bend your knees and bring your feet towards your chest, tilting your pelvis slightly forward. Place your palms on the floor beside you. Inhale and reach your hands overhead, pressing your shoulder blades down towards the floor. Exhale and slowly lower your torso back to the starting position. Repeat five times.
Extended Side Angle (Left)
One of the most common positions used in yoga for working from office is the Extended Side Angle pose. This pose is also known as the Left Side Angle pose and is a great way to relieve stress and tension in the neck, shoulders and upper back.
To do this pose, sit with your left leg extended out to the side and your right knee bent at 90 degrees. Lean towards your left elbow and rest your left hand on your thigh. Tighten your abdominal muscles and hold the position for 10-15 seconds before releasing and repeating on the opposite side.
Extended Side Angle (Right)
Extended Side Angle (Right)
The Extended Side Angle pose is a basic yoga pose that can be used to work from office. The pose is also known as the Right Angle Pose.
To perform the Extended Side Angle pose, sit on the edge of your chair with your legs stretched out in front of you. Lean your upper body forward so that your shoulder and neck are at the same level. Hold onto the edges of your chair for support. Rest your left elbow on your left thigh and extend your right arm out towards the floor. Stay in this pose for 10 to 15 seconds before slowly lowering your body back to the position you were in before starting the pose.
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