Office Yoga: Poses to Boost Productivity and Lower Stress

While stretching during the remainder of the day would be beneficial, doing a yoga exercise before or after work is fantastic. People who have professions that require them to spend lengthy periods seated in front of a computer, which can lead to back and neck pain, should take more stretch breaks.

Here are some suggestions for desk-friendly stretches to attempt that can help reduce physical and mental strain and fight the consequences of sitting.

Office Yoga — What It Is?

The benefits of doing yoga practice at work or corporate yoga classes are enormous, including increased energy and relief from shoulder and lower back discomfort. There are several stretches you can perform right where you are if you’ve been sitting for a long time without a break. Discover your inner Zen now instead of using expensive equipment or difficult positions.

But bear in mind, we strongly advise starting your workplace yoga journey with a private lesson at work. Essentially, desk yoga at work increases energy and even helps cut down on sick days, and yoga can reduce stress based on studies. The course will put special emphasis on reducing the damaging effects of stress, burnout, and extended desk time in an office chair.

1. Seated Twist

As you begin, sit backwards against the backrest of your chair, and as you inhale, raise your arms straight overhead and head forward; as you exhale, rotate to the right while supporting yourself with both hands over the right armrest. If seated in an armless chair, put your left hand on the right thigh and the other hand behind the pelvis on the desk chair. Every time you inhale, extend your spine to help your body enter the posture more fully. Up to 60 seconds should be spent maintaining the stance on each side before switching.

2. Shoulder Rolls

Pull your shoulders up near your ears and then lower them as you inhale. Then, when you exhale, slide them down and in front of you. Once more, move in the same direction twice more, and then switch directions.

3. Wide-Legged Forward Bend

Move your feet and knees slightly more apart than hip distance when starting from a standing position. Fold your hips on the exhale, being mindful to maintain a straight spine. Then, slide both hands down your legs after maintaining this position for a short while. Lay your hands flat on the ground in front of your feet flat if you can. For 30 to 60 seconds, locate your sweet spot and maintain the position there. Then, release the stance and lift yourself using your stomach and right and left leg muscles.

4. Seated Figure Four Pose

Stretching your deep hip-supporting muscles in this position is highly recommended. To start, place your right thigh on the outer left ankle, then let go of the breath while placing the left hand on your left knee, and the other on your left ankle. Keeping your spine straight throughout, bend forward from the hip joints no matter how far you can comfortably do. Turn to the other side after holding for 30 to 60 seconds.

5. Seated Back Bend Pose

Put your feet on the ground and take a seat at the front of your desk chair. Also, the spine should not be bent while you are standing up from a chair. Leaning forward, hold the chair’s back with your hands behind you while trying to maintain your elbows straight. As you take a deep breath in and draw your shoulder blades back, pay attention to how your shoulders loosen up. Release the position whenever you’re prepared to sit up straight.

6. Seated Crescent Moon Pose

The moon crescent is a fantastic stretching position that you can use at the workplace to extend and relieve some side and shoulder stress. Raise your arms over your head and clasp your hands together while keeping your feet firmly planted and seated at a 90-degree angle. As you take a breath, turn your upper torso and arms to one side. Take a few seconds to relax into the stretch, then breathe out and come back to the beginning position. On the opposite side, repeat. Do this desk practice as often as necessary to release tension, repeating it ten times on each side.

7. Stork Pose

With your feet firmly planted on the ground, take a position next to your chair. Hold this position for ten to fifteen seconds while raising one knee and pulling the other leg into your body. Hold on back of the chair at first if you are unable to balance on your own. You should begin to strengthen your core after holding this position for a bit, which will improve your ability to maintain good posture as you sit.

8. Wrist and Finger Exercises

Stretch your arms out to the sides or above the head every two hours. Next, trace 5 to 10 circles across your wrists, one on each side. Spread your fingers wide, quickly make a fist, and repeat this motion five to ten times to release any remaining tension. Alternating inner and outward bends is also possible while spreading each arm out in front of you. Maintain on each side for five to ten breaths while using the opposite hand to counter-stretch.

9. Neck Rolls

Sitting for long periods in uncomfortable postures can cause neck discomfort and stiffness. Start by carefully moving your head back and your right ear toward your right shoulder. Next, move your left ear toward your left shoulder. Try to maintain your shoulders relaxed and loose, and take your time moving through any tight spots you encounter. Roll for three to five times, then turn around and roll for another three to five times.

10. Desk Chaturanga Pose

Put your hands on the desk, move your feet back, and push yourself up diagonally to develop your upper body strength. As you have the proper form, inhale and move your elbows closer to your ribs while pushing yourself into the desk. Breathe out as you raise your chest to the beginning position. Do this ten to fifteen times, then as many repeats as you like spaced out over the day.

11. Desk Upward Dog Pose

Start by assuming a 45-degree angle while standing, keeping your legs straight, with hands on the desk, and arms extended. Move slowly up, stretching and extending your arms, back, along with your shoulders as you slowly move your head and torso up. For five to ten breaths, maintain this pose, then release it and return to your starting pose.

12. Desk Eagle Arms Pose

To do this pose, cross both arms over your chest and place your palms together while sitting at a 90-degree angle. Maintain this pose for 5–10 seconds, then switch the crossed arms and repeat the movement. Starting this stretch may be challenging, but after a few repetitions, you should find it simpler to interlace your palms and extend your fingers as a result.

13. Sit and Stand Pose

Begin by standing in your chair as though you are going to sit down for the workout. Exhale as you inhale deeply and lift your arms as you slowly lower into the chair. Repeat this process 15–20 times. As often as you can during the day, do this activity to raise your heart rate and thereby burn fat.

14. Standing Seal Pose

To begin, place your legs hip-width apart, then, while keeping your fingers interlocked behind the back, begin to relax into a forward fold posture. As you rise to your starting posture, make a few deep breaths in and out. Repeat many rounds until you feel calm and stretched out.

Working at a desk may wear on the body, causing stiffness and strain. Stretching and moving your body during breaks can help counteract these effects, enhancing the joints and posture. As a piece of advice, look through courses or check this guide and make an effort to incorporate 5-minute exercise or stretch breaks each hour while working, or sign up for a session at our reputable yoga studio in Singapore.

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.