Health & Fitness

Health & Fitness

Simple Office Desk Yoga For Avoid Back Pain

Simple Office Desk Yoga For Avoid Back Pain

Spending 1 hour to 2 hours, a few days a week on your yoga mat will definitely help you in the healthier body, as long the chronic stress and tension you put on your body at the time of your daily desk job.

Sitting at the desk for hours on end can cause unnecessary stretching of the lower spine, stretching the stretch from middle to upper back, and reducing the chest and hips – affecting the neck, shoulder and lower spinal pain. Try this simple office yoga poses to do at your desk.

Here are 12 office yoga poses to help you to avoid back pain created by long hours spent sitting at a desk.

1. Seated Crescent Moon Pose

When bent over the computer, the side body falls down, causing neck and shoulder discomfort. The seated curve moon resolves so that you can sit comfortably on your job desk.

Raise your hands up and stretch your fingers. Bend to the right and take 2 to 3 deep breaths.

  1. Forward fold standing

Forward bending provides a release and therapeutic posture for tension and nervousness, and with extra arm bind, this advancing bending variation helps with deep shoulder stretching.

Stand with your feet at a hip-width distance and slowly advance from the hips. Bend your knees slightly to extend the lower back. Then, try adding an arm bind to extend the shoulders: place your hands on the lower back and extend your arms and hands over the front. For those with stiff shoulders, place the belt between your arms, which allows for a deeper but less intense stretch of the shoulders.

  1. Chair Pigeon Pose

Crossing our legs while sitting, particularly when one side is higher than the other, can result in a disproportion in the hips and lower spine. Get back the sitting stability with the Chair Pigeon.

When you sit on the chair, both of your feet flat on the floor, cross your right leg to the left at an angle of 90 degrees so that the feet do not press the knee. Maintain an equal weight between the bones seated in the upright position. You should extend the outside of the right thigh gently and moderately.

  1. Bound Angle Pose

This posture helps to open the hips and reduce the discomfort of sciatica, which is worsened by prolonged sitting.

Sit up high with the soles of the feet touching and extend the knees, bring your feet to the pelvis, and place your arms around your feet. Knees down and flap several times like a bird’s wing, and then sit down and focus the weight of the hips and thighs on the floor, which reduces the pain in the sciatic nerves.

  1. Chair Sit and Stand pose

Underground glutes and cramps lose their energy to help us get back up when we sit all day, and we also depend on the upper back and neck.

For Chair Sit and Stand pose you need to bend your knees at 90 degrees and keep your feet flat. Lie down with your heel, try not to move your legs toward your chair, or use your hands and make your way up until you stand up.

By standing up, slowly sit on your back, bend forward and shift the hips from one side to the other.

  1. Neck stretching

To deal with the discomfort in the neck by looking at the keyboard or phone, you need to do some neck stretching yoga.

Sit in a cross-legged posture, bend the head to the right, and stretch the left arm and arm toward the ground until you feel a deep stretch on the left side of the neck.

  1. Cobra Stretch Pose

Lie down, place your hands slightly in front of the floor and close the elbow to the chest. Push up with your arms, lift your back slightly and pull your shoulders down.

8.Desk Chaturanga

Doing this Desk Chaturanga poses will remind the muscles around your neck to relax, the hands will be energized, and most of the day will be going softened.

Rest your arms about the shoulder width distance at the edge of your sturdy construction desk and move your legs back so that your torso is a diagonal line on the floor. Keeping your feet firmly in place, you bend the elbow to a 90-degree angle and bend the elbow to the spines.

  1. Desk Upward Pose

In Desk Upward Pose, the chest and shoulders need to be opened. This desk yoga exercise will benefit you from the round upper back posture seen by those who spend more time sitting on the computer screen.

With your hands straight, lower your legs to the desk, using the strength in your feet to avoid sinking into the lower back.

Stretch your chest between your shoulders and slowly bend your chin up while sliding the shoulder back.

  1. Half Pigeon posture

Sitting too long can make the hips tighter. To improve the activeness in the hips and open the chest and shoulders, try the half pigeon posture. Sit tall, straight up the chest and arms forward.

  1. Baby Pose

Stretch your feet under you, touching the toes and keeping the knees separate from each other. Press your chest between your thighs, bring your forehead to the floor and extend your front arms or rest them on your sides. Breathe deeply and rest as long as you want.

  1. Desk Planking Pose

In this desk yoga exercise, use your desk to raise this spine and support the tendon-stretching posture.

Keep your arms shoulder-width apart or at the edge of the desk. Keep your feet behind you until you place your feet directly under your hips. Hold 5 to 10 breaths and help reduce the negative effects of sitting in this posture.

If you can take a few deep breaths in a few minutes of your workday, clear your mind and stretch your tight muscles with these office yoga poses, you can make your day in office healthier and happier, and more tension free. 


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