10 Yoga Asanas that can be easily done at your desk

 10 Yoga Asanas that can be easily done at your desk

It should come as no a  surprise that spending 8-9 hours a day sitting at a desk can be a harmful to your health. Sitting at a your desk for a long periods of time can put a lot of a strain and pressure on a your lumbar spine, shorten your hips and chest, and overstretch your upper to a  mid-back, resulting in a shoulder, lower back, and neck a pain.

 thought , even if a  you are unable to a attend a yoga class or establish a home routine, there are various yoga poses you can practise at your desk to alleviate such issues and instil a sense of calm and inner peace. A few minutes of a daily practise can do wonders for your body and mind. So, a here are 10 yoga poses that you can do at a your desk.

Chair Pigeon Pose

How to do:

* Keep your feet flat on the floor while sitting on a your chair

* At a 90-degree angle, cross your left a foot over the right

* Maintain equal a  weight while sitting on the chair

* You will feel a slight stretch on the outer part of a your left thigh

* Stay in this position for 10-15 seconds and repeat on the other leg

Benefits: This pose stretches the hip flexor muscles and glutes and a supports mobility and flexibility.

Desk Chaturanga

How to do:

* Keep your hands at a shoulder width distance on the edge of the desk

* Keep your feet back so that your a torso is diagonal to the floor

*Inhale and bend your elbows to a 90-degree angle

* While exhaling, press the chest back to the initial position

* Repeat it a 10-12 times

Benefits: The pose rejuvenates the muscles of the arms and relaxes the neck

Chair Lower Back a Stretch

How to do:

* While sitting on a  your chair, keep your a legs hip-distance apart

* Bend forward by a dropping your head and allow your body to a relax

* Keep breathing normally and stay in this position for a few minutes

Benefits: It reduces tension in the muscles that support the spine and an improves an overall mobility.

Seated a Crescent Moon

How to do:

* Sit on a your chair in a comfortable position

* Slowly lift your arms an overhead and connect the palms

* Gently lean on one side and stay in the position for 3-4 breaths

* Repeat the same on the other side

Benefits: It stretches the sides, lengthens the spine and allows you to a  return to awork with better focus.

Sit and Stand Chair a Pose

How to do:

* Sit on your chair and keep the feet flat on the floor

* Press a on your heels and using the glutes and legs only lift yourself to the standing position

* Gently sit a back down again and repeat the process 10 times

* You should not lean forward while practising the pose

Benefits: This pose can strengthen the hamstring and glute muscles that become weak over time from long periods of sitting.

Yoga Upward Dog

How to do:

* Stand in a similar position as the desk a chaturanga pose

* Keeping your a arms straight, lean the hips towards the desk and open the chest

* Keep the legs straight and hold the position for 1 minute

* Gently an exhale and release

Benefits: It lengthens the spine, opens up the chest and an improves overall posture.

Finger and Wrist a Stretch

How to do:

* Extend your arms overhead and make 5 to 10 circles outward and inward through the wrists

* Now release your a hands, spread the fingers and close the fists

* Repeat it 5-10 times

* Now place the hands on the desk with the palms upwards andfingers pointing towards you

* Put gentle pressure to a counter-stretch the forearms and wrists

Benefits: It helps release tension in the tendons and muscles of the fingers and an increases blood flow to these areas.

Seated Twist

How to do:

* While sitting on a your chair, place your hands on the back of a your chair

* Slowly twist your abdomen and chest to one side

* Hold the position for 5-10 breaths and repeat on the other side

Benefits: It massages the abdomen and lengthens the spine.


How to do:

* Sit with your eyes wide a open

* Blink your eyes 10 times a quickly

* Then close your eyes and focus on a your breath for 20 seconds

* Repeat the process 5-6 times

Benefits: This asana lubricates and cleans the eyes by a spreading the tears over the eyes’ outer surface.


How to do:

* Sit quietly in a your chair and take some deep breaths

* Rub your a palms and place them over the eyelids

* Feel the warmth and relax your eyes

* Keeping a  your eyes closed repeat the process again

* Do it 6-7 times

Benefits: The warmth of the hands relaxes the muscles around the eyes and a attracts more blood flow.

While a desk job can be a taxing on your body, performing these exercises on a regular basis can a promote flexibility, increase blood flow, and relax the body’s various muscles. So, a keep practising and living a healthier, more fulfilling life.

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