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8 Yoga Poses You Can Do in Your Desk Chair




We are surely sitting for longer amounts of time than we are used to now that many of us work from home and do not get out as often as we used to. Even when individuals exceed physical health requirements, prolonged sitting has been associated to an increased risk of poor metabolic health, diabetes, heart disease, cancer, and other diseases. So, what’s the solution? In addition to adding exercise into your daily routine, you can sit on a stability ball instead of a desk chair (which uses core muscles to keep you upright), use a standing desk, or take regular breaks to move and stretch your body. Here are eight yoga poses you can take at your desk to help release your muscles, melt away tension, and prevent fatigue.


Benefits: This easy stretch, done in a chair or on a mat, relieves neck and shoulder tension caused by hunching over your phone or computer.

Sit in a chair or on a mat that is comfortable for you. Hold your right arm over your head, slightly below your left ear. Relax your left shoulder and extend this side of your neck gently – focus on relaxing your shoulder to generate some more space between your ear and shoulder. Switch sides, wrapping your left arm across your head and holding it beneath your right ear. Extend your neck and relax your right shoulder away from your ear. Keep your side upright rather than collapsing.


This sitting stretch relaxes your neck and shoulders while also releasing tension in your spine and back.

Hold the outside of your right knee with your left arm while reaching your right arm back behind you. To avoid slumping forward and curving your back, use your right arm to make a forceful reach. Lift your chest toward the ceiling while pressing your feet towards the floor. Return to the center and let go. Repeat on the opposite side: now, with your right arm, grab the outside of your left knee and reach your left arm back. Turn your shoulders and stare past your left hand (or simply to the left if it’s too much). Remember to be strong with your left arm, lift your chest high, and press your feet firmly into the floor.


Benefits: This action not only trains your chest muscles but also your arms, shoulders, and core.

Move your hands to the edge of your desk (or a stationary chair or the floor if your workstation is unstable) and your feet back to perform full-range-of-motion push-ups. Exhale, place your chest on the desk, and push yourself up. Repeat for a total of ten times.


Benefits: This variation on a traditional stance helps your posture while also stretching your chest, lungs, shoulders, and abs.

Begin in the Desk Push-Up position, with your hands shoulder-width apart and your body diagonal to the floor, on a strong desk. Press your hands into the desk, lean forward, and lift your chest. Lift your chin to the heavens and hold for several seconds while breathing.


Advantages: Tight hamstrings can cause problems with your pelvic and lower back. Stretching your hamstrings helps to relieve sciatica and lower back pain while also progressively lengthening your thigh muscles and increasing circulation.

Step your right foot out in front of your left foot a few inches. Place your right heel on the floor, elevate your toes to a 45-degree angle, and fold forward, feeling a stretch in your hamstring. Your left knee is flexible. For support, place your hands on your right thigh, extend toward your foot for a deeper stretch, or place your hands on the floor. Raise to standing and repeat on the opposite side.


This standing stretch relaxes the hip flexor and calf muscles while training the hamstrings and glutes.

Step your right foot forward from a standing posture, maintaining your knee aligned on top of your ankle. Bring your left leg back into a High Lunge. Draw your right hip in and extend your arms back beside your body as you lean your torso over your right leg. Straighten your arms completely (don’t worry about locking out your elbows because you’re not weight-bearing) and then bring your arms up behind you while straightening and squeezing them until you feel a triceps contraction. Hold for three seconds before returning to High Lunge and releasing. Rep on the opposite side.


Pigeon Pose has several advantages, including opening your hips and hip flexors, relieving lower back pain and stiffness, and extending your thighs, glutes, and piriformis (which can be increased by sciatica).

Place your right shin parallel to the edge of the desk, or bring your right heel in toward your body. Fold forward slightly till you feel a stretch in your outer hips and glutes, then walk your hands over to the right to add a twist and side stretch. Return your hands to the middle and carefully exchange sides.


This supine posture increases circulation to your hips, legs, and lower back while also soothing your mind.

Begin in Savasana, with your chair at one end of your mat. Bring your legs forward and place both feet on the chair. Focus on relaxing and dragging out each inhale and exhale with your hips and head on the mat and your arms out wide. Inhale for a few counts, then exhale gently. Repeat your breaths a few more times, then inhale deeply, stop at the top, and sigh out your mouth.


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