Practice these yoga moves to reduce work stress and improve your health

Yoga at the workplace is extremely beneficial, as it can improve your energy levels, relieve pain in your shoulders and lower back.
yoga poses for office
These poses will recharge you and rejuvenate you like never before. Image courtesy: Shutterstock
Aayushi Gupta Published: 11 Jun 2021, 03:05 pm IST
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We hustle day in and day out, and that means high stress levels. It’s quite likely that your workplace might cause stress and anxiety, because you are sitting on a chair all day long! Well, as always, yoga has the answer — it’s a wonderful way to deal with work pressure and strain. 

Spending more than eight hours a day sitting at a desk can be bad for your health. Worry not, there are certain yoga poses that can help. It can reduce the strain and pain from the neck, shoulder, and lower back. 

So ladies, here are certain simple but effective yoga poses that you can perform by sitting on your chair.

1. Chair forward bend

Sitting forward bend is a calming yoga pose that helps to relieve stress and mild depression. It can also relieve headaches and insomnia. 

  • While sitting on a chair, keep feet hip-width apart and bring them flat on the floor. 
  • Bend forward while interlacing your fingers behind your back.
  • Now, rest the chest on the thighs, drop your head and neck down to relax.
  • Hold the pose and exhale.
2. Seated cow and cat stretch

Also known as marjaryasana bitilasana, a seated variation of cat-cow pose brings great relief to the entire back. 

  • Sit on a chair with feet flat on the ground, placing both hands on knees.
  • Inhale and arch the back in a cow pose, open the chest and look in your front.
  • With an exhale, round the back in the cat pose and drop forward, with your chin touching your chest.
  • Repeat slowly.
yoga poses for office
Don’t let your anxiety bring you down at work. Try yoga to calm yourself. Image courtesy: Shutterstock
3. Chair eagle arms

This pose gives your arms and shoulders a good stretch. In fact, it stretches the joints of the wrist and elbows as well. Plus, it opens up the chest and shoulders.

  • Sit comfortably on a chair, keep your back straight and relax your arms and shoulders.
  • Cross right leg over left leg, and bring your hands together with elbows close to each other.
  • Place your left arm to your right, pressing the backs of your palms together and inhale. 
  • Hold the pose for several breaths and repeat with the right arm over the left.
4. Neck rolls

This yoga pose is designed to reduce stress, and is helpful when it comes to stretching the spine and hamstring. But you should avoid this pose, if you have high blood pressure or eye issues

  • Sit on a chair, keeping your back straight and neck long. 
  • Drop your chin down to your chest and slowly start moving your neck in a circular motion. 
  • Don’t hurry, while moving your neck.
  • Perform five rolls and then switch the direction.
5. Seated spinal twist

This is one of the best ways to practice yoga at your desk. It helps to stretch the torso, ribs, and respiratory muscles and manages internal organs. 

  • Sit sideways in your chair with your back straight and tall. 
  • Relax your feet on the floor.
  • Gently twist your upper body towards the back of the chair. Hold it for four-five breaths and before repeating on the other side. 
  • Repeat the pose on the other side.
yoga poses for office
These poses can relieve your stress and anxiety. Image courtesy: Shutterstock
6. Wrist and fingers stretch

This pose helps to stretch the wrist, fingers, and shoulders. It also reduces the tension in the muscles and tendons in the fingers, hands, and wrists. 

  •  Begin by extending your arms. Place the hands on the desk, palms facing up and fingers towards you.
  • Put gentle pressure to counter stretch the wrist and forearms.
  • Alternatively, stretch each arm out, and bend the wrist inward and then outward. 
  • Hold for 5-10 seconds 
7. Sit and stand chair pose

When we sit all day, the glutes and hamstrings lose their motivation to help us get back up. But this pose will help in a big way — it will strengthen your legs, core, and back muscles. 


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  • Sit on a chair and put your hands on your knees.
  • Keep your back straight and stand slowly. Press the ground with your heels, using your legs and glutes only.
  • Now sit back down slowly.
  • Repeat 5-10 times.

Ladies, these poses can really help in reducing discomfort and stress. What’s more, it can also increase your energy levels and clear your mind!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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