Yoga that can be done at your desk

Shamlee Pathare

May 27, 2019

Sitting at a desk all day isn’t good for your health. Research shows that a sedentary lifestyle can take a toll on your health. People who work in sedentary jobs for 10 or more double their risk of bowel cancer and are more likely to develop heart disease, obesity, and diabetes. With most jobs now requiring people to sit in front of a computer for long hours, back pain and repetitive stress injuries are common.

Take a few minutes off work. Give coffee and water-cooler gossip the go-by and do these stretches to relieve stress, increase productivity and make you feel better.

  • Eye relaxers

The simplest yoga move at your desk is too close your eyes, rub your palms together and then place them over closed eyelids.  Do this every hour to rest tired eyes.

  • Neck Rolls

Close your eyes and let your chin drop down to your chest. Circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder. Do 3-5 rolls and then switch directions.

  • Seated back-bend

Sit with a straight spine, take a deep breath and try and reach as high as you can towards the ceiling with your arms open wide. As you exhale, bend slightly from your upper back and chest.

  • Seated twist

Sit in your chair with your spine straight. Inhale and when you exhale, twist to one side from the bottom of your spine grabbing your armrest. Breathe for a few seconds, and then turn to the other side.

  • Wrist release

Typing incessantly can take a heavy toll on your wrists and forearms. Focus on each hand. Hold it straight, palm up, and press the fingertips towards the ground. Bend each wrist in the opposite direction by pressing your fingertips toward the inside of your wrist. Finish by giving both wrists a rapid shake side to side, then up and down.

  • Eagle arms

Stretch your arms on both sides, parallel to the floor. Bring them forward, crossing the right arm over the left and letting the palms touch. Lift the elbows. Repeat with the left arm over the right.

  • Shoulder opener

Stand at a distance from your desk, letting your hands touch it. Drop your head between your arms to achieve a good shoulder stretch.

  • Forward fold

Stand next to your desk and bend waist down. Let your heads and arms hang down and hold for at least 20 seconds.

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About the Author

Shamlee seemed destined to take up a career in Yoga, having started practicing the discipline at the tender age of 3. She completed her Master's and her Bachelor's degrees in Yoga Therapy from the S-VYASA University. A specialist in Diabetes and Stress Management, Shamlee has conducted research on how Yoga aids individuals with common ailments at AIIMS, New Delhi. A former member of the Indian Yoga team, she is presently a Yoga Team Lead at HealthifyMe. Shamlee believes Yoga is the answer to any individual's health issues, whether they are physical or mental.

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One response to “Yoga that can be done at your desk”

  1. Thanks for these wonderful tips. I suffer from back ache and neck, shoulder related pain. I have started doing yoga at my desk. Please share more.

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