It is no surprise that sitting at a desk for 8-9 hours a day can be injurious to your health. Sitting at your desk for long periods can put a lot of strain and pressure on your lumbar spine.

However, even if you are unable to join a yoga class or establish a home routine, there are many yoga postures that you can practice at your desk.

Chair Pigeon Pose

How to do :

* While sitting on the chair keep your feet flat on the floor

* At a 90-degree angle, cross your left leg over your right

* Maintain equal weight while sitting on the chair

* You will feel a slight stretch on the outer part of your left thigh

*Stay in this position for 10-15 seconds and repeat on the other leg

Benefits: This pose stretches the hip flexor muscles and glutes and supports mobility and flexibility.

Desk chaturanga

How to do :

* Place your hands shoulder-width apart on the edge of the desk

*Step your feet back so that your torso is diagonal to the floor

* While inhaling, bend your elbows at a 90-degree angle

* While exhaling, press the chest back to the starting position

* Repeat this 10-12 times

Benefits: The pose rejuvenates the muscles of the arms and relaxes the neck

Chair Lower Back Stretch

How to do :

* Keep your feet hip distance apart when sitting in a chair

* Tilt your head forward and relax your body

* Keep breathing normally and stay in this position for a few minutes

Benefits: It reduces tension in the muscles that support the spine and improves overall mobility.

Sitting crescent moon

How to do :

* Sit in a comfortable position in your chair

* Slowly raise your arms and join the palms

* Slowly bend to one side and stay in this position for 3-4 breaths

* Repeat the same on the other side

Benefits: It stretches the sides, lengthens the spine, and allows you to return to work with better focus.

Sit, then stand, in chair pose

How to do :

* Sit on your chair and keep your feet flat on the floor

*Press on your heels and lift yourself to a standing position using glutes and legs only

* Sit comfortably again and repeat this process 10 times

* You should not lean forward while practicing the mudra

Benefits: This pose can strengthen the hamstrings and glute muscles which weaken over time from prolonged sitting.

Yoga upward dog

How to do :

* Stand in the same position as the desk Chaturanga Mudra

* Keeping your arms straight, bend the hips towards the desk and open the chest

* Keep the legs straight and stay in this position for 1 minute

* Breathe in and out slowly

Benefits: It lengthens the spine, opens the chest, and improves overall posture.

Finger and wrist stretch

How to do :

* Extend your arms overhead and make 5 to 10 circles in and out through the wrists

* Now release your hands, spread the fingers, and close the fists

* Repeat this 5-10 times

* Now place the hands on the desk with the palms facing up and the fingers towards you

* Apply light pressure to counter-stretch the forearms and wrists

Benefits: It helps relieve tension in the tendons and muscles of the fingers and increases blood flow to these areas.

Seated twist

How to do :

* While sitting in your chair put your hands on the back of your chair

* Slowly twist your stomach and chest to one side

*Stay in this position for 5-10 breaths and repeat on the other side

Benefits: It massages the abdomen and lengthens the spine.


How to do :

*sit with your eyes open

* Quickly blink your eyes 10 times

* Then close your eyes and focus on your breath for 20 seconds

* Repeat the process 5-6 times

Benefits: This asana lubricates and cleans the eyes by spreading tears on the outer surface of the eyes.


How to do :

* Sit calmly in your chair and take a few deep breaths

* Rub your palms and place them over the eyelids

* Feel the warmth and relax your eyes

*Repeat this process with your eyes closed

* Do this 6-7 times

Benefits: The warmth of the hands relaxes the muscles around the eyes and attracts more blood flow.