“Yoga is not an ancient myth buried in oblivion. It is the most valuable inheritance of the present. It is the essential need of today and the culture of tomorrow.”– Swami Satyananda Saraswati. Yoga, originating from the Sanskrit word ‘Yuj’, meaning to unite, signifies the harmony between individual consciousness and universal consciousness. This ancient practice fosters a deep sense of oneness, aligning the mind, body, and spirit in perfect unity.
As the research into yoga continues to grow, it’s experiencing a rise in favor in various sectors of the corporate world and desk yoga asanas. Many organisations are increasingly considering yoga as a promising solution to help mitigate stress and tackle lifestyle related health problems. Medical evidence provides an evidence backed approach that highlights how yoga based interventions can effectively reduce risk factors, enhancing overall health and well being.
Desk Yoga Asanas
Desk Yoga Asanas can reduce physical strain and discomfort experienced during the day, especially for office workers who spend long hours sitting. These poses are designed to open up energy pathways and activate key areas of the body, promoting both physical and mental well being. With Habuild’s Desk Yoga routines, you can effortlessly relieve stress and tension, promoting relaxation and focus during long work hours.
Sitting Yoga Poses
Sitting yoga poses can be done while seated at your desk, allowing you to stretch and relax without getting up.
Seated Cat-Cow Stretch
How to do it:
- Stand up tall with your feet flat on the ground and your hands resting on your knees.
- Take a deep breath in as you arch your back and lift your chest, looking up.
- On your exhale, round your spine and tuck your chin toward your chest.
Benefits:
- Warms up the spine.
- Eases tension in the back and neck.
- Helps after long periods of sitting.
Neck Stretches
How to do it:
- Sit up straight, aligning your posture.
- Gently tilt your head to one side, bringing your ear toward your shoulder.
- Hold for a few breaths, then slowly switch sides.
Benefits:
- Relieves neck stiffness.
- Improves flexibility.
- Reduces tension from long hours at the desk.
Seated Forward Fold
How to do it:
- Sit comfortably with your feet flat on the floor.
- Slowly hinge forward from your hips, reaching your chest toward your thighs.
- Let your arms hang freely or place them on your legs for support.
Benefits:
- Stretches the lower back and hamstrings.
- Provides relief from sitting all day.
Seated Spinal Twist
How to do it:
- Keep your feet flat on the floor and your back straight.
- Place your right hand on the back of your chair and twist your torso to the right, looking over your right shoulder.
- Hold for a few breaths, then repeat on the left side.
Benefits:
- Releases tension in the spine and shoulders.
- Helps you stay relaxed during long workdays.
Wrist and Finger Stretches
How to do it:
- Extend your right arm in front of you with your palm facing outward.
- Use your left hand to gently press your right fingers back toward your body.
- Switch to the other side.
Benefits:
- Prevents repetitive strain injuries like carpal tunnel syndrome.
- Alleviates wrist tension from typing and mouse use.
Seated Hamstring Stretch
How to do it:
- While seated, extend one leg straight out and flex your foot.
- Reach forward toward your toes, keeping your back straight.
Benefits:
- Lengthens the hamstrings.
- Relieves lower back tension.
- Helps maintain flexibility in the legs.
Stretching Yoga Poses
These poses aim on lengthening your muscles and relieving tightness and soreness in the body balancing the physical, mental, emotional and spiritual entities of an individual to achieve wholesome health.
Shoulder Rolls
How to do it:
- Sit comfortably with your arms relaxed by your sides.
- Take a deep breath in as you roll your shoulders forward in a smooth circular motion.
- Reverse the direction on your next breath.
Benefits:
- Releases built up tension in your shoulders and upper back.
- Especially helpful after long hours at your desk.
Seated Side Stretch
How to do it:
- Sit upright with your feet flat on the floor.
- Reach your right arm overhead and gently lean to the left, feeling a stretch along the right side of your body.
- Hold for a few breaths, then repeat on the opposite side.
Benefits:
- Opens up your sides and relieves stiffness.
- Promotes better posture.
Seated Mountain Pose
How to do it:
- Sit on a chair with your feet flat on the ground and your spine straight.
- Inhale and raise both arms overhead, bringing your palms together, fingers pointing upward.
- Gently stretch upward, lengthening your spine, and hold the pose while keeping your shoulders relaxed and breath steady.
Benefits:
- Counteracts the hunched posture that often develops from sitting at a desk for long periods.
Chair Pigeon Pose
How to do it:
- Sit with both feet flat on the floor, and place your right ankle on your left knee.
- Slowly press your right knee down toward the floor to open up your hips.
Benefits:
- Releases tightness in the hips and lower back.
- Helps with discomfort from prolonged sitting.
Seated Leg Extensions
How to do it:
- Sit tall in your chair and extend one leg straight out in front of you.
- Hold the position for a few breaths, then switch legs and repeat.
Benefits:
- Improves circulation.
- Gently stretches your calves and legs.
Standing Forward Fold
How to do it:
- Stand up and keep your body straight.
- With your feet hip-width apart, slowly fold forward, letting your head and neck hang heavy toward the floor.
Benefits:
- Targets your hamstrings, lower back, and spine.
- Relieves stiffness from prolonged sitting.
Ankle Rolls
How to do it:
- Lift one foot off the floor and gently rotate your ankle in circular motions, both clockwise and counterclockwise.
- Repeat with the other ankle.
Benefits:
- Improves circulation in the ankles.
- Alleviates ankle stiffness from long hours spent sitting at your desk .
What is the correct sequence of yoga at your desk ?
Sitting all day can leave you feeling stiff and sluggish. Try this energising desk yoga routine to refresh and relax your body. It combines seated stretches and dynamic movements to help you stay active and feel better. To make it easy for you, we have a special video with the complete sequence, guided by Habuild’s experts. Watch and follow along for a 10–15 minute session that you can repeat throughout the day to keep your body feeling relaxed and energised.
Desk Yoga Recap
Integrating yoga into corporate culture can significantly benefit employees’ health, while also supporting the organisation in achieving its goals. This practice can help improve well being and enhance overall productivity. Join Habuild’s Free Yoga today and experience the transformative power of yoga. Whether you’re a beginner or looking to deepen your practice, our expert-led sessions will guide you towards better health, mindfulness, and flexibility. Sign up now and start your wellness journey!
