11 Yoga Poses You Can Do at Your Desk

When you’ve been slouching at your desk for eight hours or more, your body suffers: tight hips and shoulders, a creaky neck and an aching back.

Leaving the office for an actual workout may not be feasible, but with a little yoga, you can reduce discomfort, relieve stress, increase energy and clear your mind — all in a day’s work.

Besides, studies show looking down at a smartphone or screen can add as much as 60 extra pounds of pressure on your spine, so daily stretches can also help you practice good posture.

And before you wonder if getting your ‘om on is possible in business casual, know each of these poses are work-friendly, meaning, you can incorporate them into your daily routine for a quick stretch at any time to feel happier and healthier.

While sitting, take the fingertips of one hand into the palm of your other hand. Extend that same arm forward, at shoulder-height, and gently pull your fingers down toward the back of your wrist until you feel a slight stretch.

Count to five or 10, then switch hands.

The Benefit

This will give your wrists some relief from frantic typing, and lower your risk of carpal tunnel syndrome.

Go back to your wrist stretch, but this time, pull each finger individually toward the back of your wrist.

You should feel a slight sensation through your fingers, and keep your arm extended and keep pressing your wrist forward.

Hold for 3-5 breaths, then repeat on the other side.

Reach your arms above your head, stacking wrists over shoulders. Work to straighten your elbows as much as possible, but know it’s okay if there’s a bit of a bend.

You can spread your fingers wide as you think about drawing your thumbs toward the back of your head. Engage your abs as you sit up tall.

Soften your shoulders, stack your head directly over your torso, and lift your chin up and back a tiny bit to help align your spine and find good posture.

Try to stay and breathe for 3-5 slow counts.

Tip:

You can also do this pose from a standing position.

From tadasana, extend your right arm toward the left side of your body, finding as much length as possible from right hip to right armpit.

Palm can face to the left, and gaze can shift up toward your bicep if that feels okay on your neck. Create space between your shoulders and ears. 

Tip:

Keep your shoulders in line with each other to avoid leaning forward or back — only sideways.