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.
Blinking
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.
Palming
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.
