Long periods of sitting have become inevitable in today’s technologically advanced workplace, which can result in a number of health problems. Office workers are more likely to have musculoskeletal disorders (MSDs), bad posture, backaches, and stiff necks, to name a few. But is there a way to tackle this problem? Of course there is! By incorporating basic sitting yoga poses into your daily work schedule, you can easily prevent and overcome such issues and easily find relief.

Why is Desk Yoga Important?

A recent study shows that nearly one-third of those surveyed reported taking one to three days of leave per year as a result of pain and stiffness in their bodies. Furthermore, the study found that nearly two-thirds of people who routinely adjusted their posture at work reported not having any MSDs. These results highlight how crucial it is to include mobility in our daily lives in order to prevent the negative consequences of sitting for too long.

Some benefits of desk yoga include:

• Improved posture
• Decrease in stress and anxiety
• Increased energy levels
• Improved focus
• Increase in flexibility

Desk Yoga Asanas

Desk yoga is an easy and simple solution to keep moving while sitting for long hours in front of your computer. Incorporating the following sitting yoga asanas is sure to give you relief and boost your productivity. So, here are 6 basic sitting yoga poses that you can do for both your physical and mental well-being.

1. Seated Spinal Twist (Ardha Matsyendrasana)

How to do it:

1.  Keep your feet flat on the floor and sit up straight.
2. Your right hand goes on your left knee or thigh, and your left hand goes on the chair’s armrest or its back.
3. Take a deep breath in.
4. Breathe out and twist your upper body to the left; look over your left shoulder.
5. Stay like that for 5–10 breaths, then do it the other way around.

Why it works:

•  This is one of the best sitting yoga asanas for your back and spine.
•  Makes your spine more flexible.
• Reduces neck and back pain.
• Aids in digestion.

2. Seated Forward Bend (Paschimottanasana Variation)

How to do it:

1.  Place your feet flat on the ground and sit straight on your chair.
2. Take a deep breath in and sit tall.
3. Breathe out and bend forward, and place your hands on your shins, ankles, or the ground.
4. Make sure not to curve your spine and stay in this pose for 10 to 15 breaths.

Why it works:

• This is one of the best chair yoga poses for your lower back and legs.
• Enhances blood circulation.
• Reduces tension and stress.
• Stretches your calves, hamstrings and lower back.

3. Seated Side Stretch

How to do it:

1. Sit with your back straight and your feet flat on the ground.
2. Place your left arm on your right knee.
3. Lift your right arm up and lean it to the left.
4. Stay in this stretch while you take 5 to 10 breaths.
5. Do the same on the other side.

Why it works:

• Improves flexibility.
• Improves posture.
• Gives the back and oblique muscles a good stretch.

4. Seated Eagle Arms (Garudasana Arms)

How to do it:

1. Sit straight. Cross your right leg over your left leg.
2. Stretch your arms in front and overlap your right arm above your left.
3. Bend your elbows, twist your arms and join your palms together.
4. Lift your elbows up slightly without raising your shoulders.
5.  Keep this position for 5–10 breaths.
6. Switch the positioning of your arms and legs and repeat.

Why it works:

• It helps open up the shoulders and the upper spine.
• It eases the strain from spending long hours at a keyboard.
• It contributes to better posture.

5. Seated Pigeon Pose (Modified Eka Pada Rajakapotasana)

How to do it:

1. Sit up straight on your chair and keep your left ankle on top of your right knee.
2. Straighten your back, then bend down and push down on your left knee.
3. Stay in this stretch for 10 to 15 breaths before you do it with the other side.

Why it works:

• Opens up your hips.
• Decreases lower back pain.
• Enhances overall flexibility.

6. Seated Neck Stretch

How to do it:

1. Sit up nice and tall and drop your shoulders.
2. Tilt your head towards the left.
3. To deepen the stretch further, take your right arm and cross it over to your back. Or you can place your left palm on your right shoulder and gently press your shoulder downwards.
4. Hold for 5 to 10 breaths and repeat on the other side.

Why it works:

• Eases tension in the neck and shoulders.
•  Keeps muscles from getting stiff.
• Improves blood flow.

How to Incorporate Desk Yoga into Your Workday

Apart from the above stretching yoga poses, it is also important to keep in mind the following tips to tackle the problem of sitting for long hours at work.

1. Set Up Reminders: Plan to take short breaks of at least 3 to 5 minutes out of 1 or 2 hours to stretch and relax.
2. Add breathing exercises with yoga:  Pairing yoga with some breathing exercises like Pranayama can be a great way to keep your mind calm and improve concentration.
3. Pick the right chair: Make sure your chair provides you good support for your posture and boosts your desk yoga sessions.
4. Stay hydrated and keep moving: Drinking water is going to keep your energy levels high, and it will also keep you feeling fresh all day. Adding regular mobility is also equally important, as it improves blood circulation.

Conclusion

When you’re working for long hours, it doesn’t have to chain you to your desk the whole day. You can avoid a sedentary lifestyle by adding small changes to your schedule, like taking breaks to move around, doing a bit of stretching yoga poses, and drinking plenty of water. Make sure to always stay consistent to get noticeable results.

And what’s more, with Habuild, you can improve your posture, reduce muscle stiffness, and improve your overall well-being from home. Make sure to join our 14-day yoga challenge to get started with guided sessions and see the difference it can make in just 2 weeks! So join now and start your wellness journey today!