Seated Spinal Twist

Top 5 Yoga Poses for Office Workers to Minimise Stress and Tension

If you work in an office you know it can mean long hours spent hunched over a desk, which can lead to physical discomfort and mental strain. However, incorporating just a few yoga poses into your daily routine can work wonders for both your mind and body.

Here are our top five yoga poses to help with some common issues faced by office workers:

1. Seated Forward Fold (Paschimottanasana):
  • Sit tall on the edge of your chair with feet hip-width apart.
  • Inhale to lengthen your spine, then exhale to hinge at the hips and fold forward.
  • Allow your hands to reach towards or touch the floor, relaxing your head, neck, and shoulders.
  • This pose stretches the spine, hamstrings, and shoulders, releasing tension accumulated from prolonged sitting.
2. Seated Spinal Twist (Ardha Matsyendrasana):
  • Sit sideways on your chair with feet flat on the floor.
  • Inhale to lengthen your spine, then exhale to twist towards the back of the chair, placing one hand on the backrest and the other on the opposite knee.
  • Hold the twist for a few breaths, then switch sides.
  • This pose helps alleviate tension in the spine and increases mobility in the torso, promoting better posture.
3. Eagle Arms (Garudasana Arms):
  • Sit or stand tall, extending your arms straight in front of you at shoulder height.
  • Cross your right arm over the left, then bend at the elbows, wrapping your forearms and bringing your palms to touch if possible.
  • Lift your elbows slightly, feeling a stretch across the upper back and shoulders.
  • Hold for a few breaths, then switch sides.
  • Eagle arms help relieve tension in the shoulders and improve posture by opening up the upper back.
4. Desk Shoulder Opener:
  • Stand facing your desk, placing your hands shoulder-width apart on its surface.
  • Walk your feet back, hips over heels, until your body forms a diagonal line from head to heels.
  • Relax your chest towards the floor, allowing your shoulders to open up.
  • Hold for 30 seconds to one minute, focusing on deep breaths.
  • This pose counteracts the hunched posture often associated with desk work and releases tension in the shoulders and chest.
5. Chair Pigeon Pose:
  • Sit tall in your chair with feet flat on the floor.
  • Cross your right ankle over your left knee, flexing the right foot to protect the knee.
  • Keep the spine long as you gently lean forward, feeling a stretch in the right hip and glute.
  • Hold for a few breaths, then switch sides.
  • Chair pigeon pose helps release tension in the hips and lower back, which can become tight from prolonged sitting.

Incorporating these five yoga poses into your daily routine, even for just a few minutes, can make a significant difference in how you feel both during and after work. Remember to breathe deeply and listen to your body's signals as you practice. Over time, you'll likely notice improved flexibility, reduced tension, and a greater sense of overall well-being.

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