Sitting all day on a chair in front of a computer while you are doing your desk job every single day can induce a lot of tension not just on your mind, but on your body as well. Sitting continuously can add strain to the spine, and your mid back and upper back can get overstretched. This can lead to severe shoulder and neck pain, as well as lower back pain.
In order to prevent these discomforts, and to make sure that you don’t spend hours in just one position, you can try these simple yoga poses that are suitable for the office. These exercises don’t require a yoga mat or a ton of space to do, and your co-workers won’t give you weird looks. They might even want to join it. Here are some office yoga poses that can help you get through the day and increase your energy as well.
Seated backbend pose
This is a simple one. All you have to do is sit straight in your chair, take deep breaths, and stretch out your arms toward the ceiling. Reach out as far as you can without moving from your seat. As you are breathing out, bend your back and chest a little. Stay in this position for a few seconds and let down your arms. You can repeat this as many times as you want to. It will stretch your back and open up your breathing in order to leave you feeling energized and refreshed. When you get back to your work, your efficiency might even increase.
Chair pigeon pose
While sitting in front of your desk, you are likely to cross your legs. This can bring about imbalances in your lower spine and hips. Luckily, with the chair pigeon pose, you can do away with this imbalance. All you have to do is sit upright with a straight back and place both feet on the floor. Now, place your right leg on your left leg at a ninety-degree angle. Make sure you don’t put pressure on your knees by keeping your foot flexed. Hold this position for about ten breaths and then switch your legs. You can do this several times throughout the day to relieve pressure in your lower back and hips.
Seated crescent moon pose
To do the seated crescent moon pose, all you have to do is sit straight on your chair, lift both your arms over your head, and stretch out fingers on both hands as wide as possible while you lean towards the right. Take a few deep breaths and repeat the same, but this time, leaning towards your left. This stretch is great for your upper body and will make your body feel more open and loose.
Desk shoulder opener pose
For this pose, you have to stand in front of your desk, a few feet away. Now, bend down, dropping your head in between both your arms. Stay in this position for a few seconds. This pose is great for stretching your shoulders.