OFFICE YOGA | YOGA POSES YOU CAN DO AT YOUR DESK

Are you ready for a set of gentle Yoga poses you can do at your desk that will energize the body and calm the mind? At the same time, it will improve circulation and metabolism, increase creativity and productivity. And best of all, you won’t need to bring a yoga mat to work.

Today more than ever people are feeling stressed out at work. You do not have to be one of them.

So, let’s start.

While practicing these Yoga poses you can do at your desk, be mindful of the following:

• Always listen to your body.
• Be aware of the movements and synchronize the movement with your breath
• Notice the sensations in your body
• Keep a smile on your face
• And don’t mind what your colleagues are saying, sooner or later they too will join you.

YOGA POSES YOU CAN DO AT YOUR DESK TO STRENGHTEN THE NECK

First, start with some gentle neck movements to strengthen the neck. We hold a lot of tension in our neck.

Griva Shakti Vikasaka I

• Sit comfortably with your spine erect and your feet together.
• Take a deep breath in
• And as you breathe out, turn your head towards the right.
• As you breathe in, come back to the center.
• As you breathe out, turn your head towards the left.
• As you breathe in, come back to the center. 

Repeat 3-4 times

Griva Shakti Vikasaka II

• As you breathe in, gently tilt your head backward from the neck.
• As you breathe out, slowly bend your head forward from the neck. 

Repeat 3-4 times

Griva Shakti Vikasaka III

• Take a deep breath in.
• And as you breathe out, bend your head to the left. Bring your left ear close to the left shoulder.
• As you breathe in, come back to the center.
• As you breathe out, bend your head to the right. Bring your right ear close to the right shoulder.
• As you breathe in, come back to the center. 

Repeat 3-4 times

Greeva Sanchalana (neck rotation) 

• Rotate the neck clockwise and anticlockwise, 3-4 rounds each. 

YOGA POSES YOU CAN DO AT YOUR DESK TO STRETCH THE BACK

Continue with some gentle yoga poses to stretch the entire back. Our back can get very stif when sitting for long a long time behind the computer.

Marjari Asana (Cat stretch) 

• Sit on the edge of the chair.
• Both feet are on the floor, and your knees should be hip-width apart.
• As you breathe in, take your chin and chest forward and lookup. 
• As you breathe out, bring your chin to the chest. Arch your back and press the chin to the chest as you straighten your arms. 

Repeat 5-10 times, coordinating with the breath 

Vakrasana (Spinal twist) 

• Sit comfortably with the spine erect and your feet together.
• Place the left hand on the right knee; right hand behind you. 
• Inhale and straighten the back; exhale and twist to the right and look over the right shoulder. 
• Hold. 
• Breathing out, come back to the center. 
• Repeat on the other side. 
• As you breathe out, come back to the center and relax.

Konasana II

• Sit comfortably with the spine erect and your feet together.
• As you breathe in, raise your arms over your head and join the palms together, interlacing the fingers. 
• Make sure your head is between your arms and your ears are touching the arms
• As you breathe out, bend to the right. 
• Focus on straightening the elbows, pressing the buttocks firmly into the chair.
• Hold. 
• As you breathe in, lift back up. 
• As you breathe out, bring the arms down. 
• Repeat and bend to the other side.

Konasana I 

• Sit comfortably with the spine erect and your feet together. 
• As you breathe in, gently raise the left arm. 
• And as you breathe out, bend to the right, keeping your left arm pointing towards the ceiling. 
• Turn your head to look up at the left palm. 
• Keep your elbows straight and press the buttocks firmly into the chair.
• Hold for a few breaths 
• As you breathe in, lift your body back up. 
• And as you breathe out, bring the left arm down and relax 
• Repeat on the other side

Hastapadasana

• Sit on the edge of the chair with the feet on the floor hip-width apart.
• Balance your weight equally on both buttocks. 
• As you breathe in, extend your arms over your head. 
• And as you breathe out, bend forward from the hips and down towards the feet. 
• Stay in the posture for 20-30 seconds and continue to breathe deeply. 
• Keep the spine straight and back flat, and rest your hands on the floor or the legs. 
• Relax the head and keep breathing deeply.
• Make sure you don’t fall off the chair 
• As you breathe in, stretch your arms forward and up and slowly come up. 
• As you breathe out, bring your arms to the sides. 

YOGA POSES YOU CAN DO AT YOUR DESK TO LOOSEN THOSE LEGS

End with some gentle yoga poses to loosen those legs.

Janu Naman (knee bending) 

• Sit comfortably with the spine erect and your feet together.
• Bend the right knee and clasp the hands under the right thigh.
• As you inhale, straighten the right leg, keeping the leg a few inches off the floor. 
• Keep the back straight, exhale, and bend the right knee, so the thigh comes close to the chest and the heel near the buttocks.

Repeat 4-5 times and then repeat with the left leg.

Gulpha-pada-pristha-pada-tala Shakti Vikasaka (ankle rotation) 

• Sit comfortably with the spine erect and your feet together.
• Stretch one foot in front of you and hold it about 9 inches off the floor
• Make circular movements clockwise and anticlockwise with your foot, moving from the ankle. 

Repeat 4-5 times and then repeat on the other side

Gulpha-pada-pristha-pada-tala Shakti Vikasaka (ankle rotation) 

• Sit comfortably with the spine erect and your feet together.
• Stretch one foot in front of you and hold it about 9 inches off the floor
• Make circular movements clockwise and anticlockwise with your foot, moving from the ankle. 

Repeat 4-5 times and then repeat on the other side

Ardha Pawanmuktasana (the wind relieving pose – with one leg) 

• Sit comfortably with the spine erect and your feet together.
• As you breathe in, bring your right knee towards your chest and hold the right knee with the palms. 
• As you exhale, bring your nose tp the right knee
• Hold this pose as you take deep, long breaths in and out.
• As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest.  
• As you inhale, relax your head and bring your leg back on the floor
• Repeat this pose with the left leg. 

Avoid this asana after the second trimester of pregnancy.

Pawanmuktasana (the wind relieving pose – with both legs) 

• Sit comfortably with the spine erect and your feet together.
• Be mindful not to fall off the chair
• Bring both knees towards your chest and hold the knees with the palms as you breathe in. 
• As you exhale, bring your nose in between the knees. 
• Hold this pose as you take long, deep breaths in and out. 
• As you exhale, tighten the grip of the hands on the knee and increase the pressure on the chest. 
• As you inhale, relax the head. 
• As you exhale, relax the legs

Naukasana (Boat Pose)  

• Sit comfortably with the spine erect and your feet together.
• Tighten the abdomen by pulling the navel area inward and then upward; keep breathing. 
• As you breathe in, raise the legs, arms, and torso simultaneously up to 45 degrees, keeping the arms and legs straight, arms pointing to the toes. 
• Keep the chest lifted and roll the shoulders back. 
• Hold this pose and keep the abdomen tight. 
• Keep breathing. 
• As you breathe out, release the posture and rest.

Additional Resources

• Yoga Sequence for Immunity Boost and Stress-Management
• Bhastrika Pranayama for Stress
• Alternate Nostril Breathing is the best cure for Stress

If you enjoyed this simple set of gentle Yoga poses you can do at your desk, make sure to leave us a comment below. We love to hear from you.