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5 Quick Yoga Stretches To Do At Work


You must be spending 30 to 60 minutes on the yoga mat to make your body fit. But today by sitting at a desk for more than 8 hours you get much strain on the lumbar spine, your mid to upper back widens, and the chest and hips get condensed.  Therefore you get pain in the neck, shoulder, and lower back area. Here are some simple yoga exercises by which you can get relief from these pains.


  1. Desk Upward Dog Pose

By doing this corporate yoga, your chest and shoulders can be opened. You can feel the difference if you practice this yoga exercise for 5 minutes after spending most of the time seated near a computer screen.It is quite similar to Chaturangasan. Put your arms straight on the table; lower your torso toward the desk, without sinking in the lower back by utilizing the strength in your legs.

Expand your chest between your shoulders and gently lean your chin upwards. Stay in this position and take 5 to 10 breaths.

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  1. Seated Crescent Moon Pose

Your body gets tired when you arched over a computer. You feel uneasiness in your neck and shoulder. Seated Crescent Moon yoga exercise relieves your pain so that you can do your work comfortably with an erect spine, a relaxed head, and sharper focus.

Raise your arms above your head, open your fingers wide and unite them. Bend to the right and hold 2 to 3 deep breaths. Then come to the middle, bend to the left and take 2 to 3 deep breaths.

  1. Wrist and Finger Stretches

This corporate yoga pose helps in alleviating stress in the muscles and tendons in the fingers, hands, and wrists.  Therefore, extra blood flow is needed to relax the pressure. Do this stretches every 2 hours.Open the arms to the sides or overhead and do 5 to 10 circles inward and outward by the wrists. Then, quickly stretch the fingers and close the fists, do this 5 to 10 times to ease the excess pressure.

You can also put your hands on the desk, facing the palms upward and fingers towards you, and slowly stretch the wrist and the forearm. Besides these, try to stretch each arm out and turn the wrist inward than outward.

  1. Standing Thigh Stretch

Standing Thigh Stretch is another type of corporate yoga which lengthens and makes the powerhouse muscles flexible. It increases flexibility in the quadriceps and hip flexors, relaxes the lower back and hips, alleviates stiffness in the spine and legs and you can stand straight after finishing your work.Stand straight in Mountain Pose or Tadasana keeping your feet together and your hands at your sides. Stand on the left feet and lift the right feet and touch the heel to your right buttock. Stay in this position for 30 seconds and put your right feet on the ground. Then stand on the right feet and lift the left feet up to the left buttock.

  1. Neck Tilt

This yoga exercise has an instant effect on your state of mind. When you stretch the larger muscles, it soothes the stress present in the body and your whole body gets relaxed. Similarly, if you stretch the small neck muscles, your mind will be relaxed and calm.

Sit straight with your shoulders down. If you like, you can place a block under the knee or sit on a pillow. Bend your head to the left side without touching your ear to your shoulder. Thus the opposite shoulder and neck will be lengthened. Take 5 breaths and do on the other side.

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