21 Yoga Poses for Office Workers: Relieve Stress Pain

Stress is a reality for many people in today’s world. Work, family, and other obligations can lead to high levels of stress that affect both your mental and physical health. Yoga poses are an excellent way to relieve this stress and reduce pain by releasing endorphins throughout the body. The following blog post will highlight some of the most effective office yoga poses for relieving stress and reducing pain!

Contents

1 Importance of Yoga in Office Environment
- 1.1 21 Yoga Poses for Office
- 1.2 A Word From Mantra Care

Importance of Yoga in Office Environment

Yoga is a great way for office workers to relax, relieve stress, and reduce pain. Many studies show that yoga helps improve mental health as well as physical wellbeing. Yoga also reduces the risk of heart disease, improves breathing capacity, and strengthens muscles alongside flexibility. These are all important factors when it comes to working at a desk all day.

While the time you spend on your yoga mat might help, it is not enough to take care of all the stress and tension that you put on your body when you are in your desk job. The good news is that you don’t have to go to a local yoga studio anymore. Just make sure that you do some yoga every day at home ad build a routine for the same.

21 Yoga Poses for Office

Sitting at a computer all day puts unnatural strain on the lumbar spine, extends the mid to upper back, and compresses the chest and hips, causing neck, shoulder, and low-back discomfort. When you can’t make it to your preferred class, try this easy yoga pose at your office.

Chair Forward Bend

This is one of the most suitable forms of yoga poses for the office. It helps to extend your spine, while also relieving tension in the upper arms. To do this pose, you will need a chair that has armrests.

Steps

Sit on the edge of your seat with feet flat on the ground and hip-width apart.
Bend forward from the hips until you are able to grasp either side of a chair arm with opposite hands.
Be sure to straighten your legs so you are not resting on the chair seat while holding onto the arms of a chair.
Hold this pose for five deep breaths before releasing and repeating two more times.

Seated Spinal Twist

This yoga pose for the office helps stretch out the sides of your body, while also strengthening abdominal muscles.

Steps

Sit tall in your chair with feet flat on the ground and shoulder-width apart.
Bend right knee out to the side while lifting left foot off of the floor. Ensure that there is a 90-degree angle between your bent leg and upper body.
Hold onto the right knee by grasping it from outside with both hands.
Keep your spine tall and extend your left arm to the sky.
Hold this pose for five deep breaths before releasing and repeating two more times on the opposite side.

Seated Cow and Cat Stretch

Cat-cow posture (also known as marjaryasana bitilasana, a seated version of the cat-cow pose offers tremendous comfort to the back. This yoga stretch is great for relieving tension in the mid-back and shoulders.

Steps

Sit tall on your chair, Make sure that there is a 90-degree angle at both knees and hips.
Lift chest up as you reach your arms out to either side of your body, with palms facing forward and fingertips pointing toward the sky.
Inhale and drop your chin toward your chest, allowing the back of your neck to release towards the sky.
Exhale as you lift your head up while looking straight ahead.
Repeat five times before taking a break for thirty seconds or so, then repeat again two more rounds!

Chair Eagle Arms

This yoga pose helps to stretch and strengthen the shoulders, as well as open up your chest muscles.

Steps

Sit tall in your chair with feet flat on the ground and shoulder-width apart.
Cross right arm over left at both elbows such that you are able to grasp either elbow from outside (similar to a praying position).
Keep your spine tall and reach your arms up to the sky.
Hold this pose for five deep breaths before releasing and repeating two more times on the opposite side.

Neck Rolls

We all know how important it is to keep our necks safe and healthy. This office yoga pose will help work out the kinks, as well as elongate your spine.

Steps

Sit tall with both feet flat on the ground, shoulder-width apart.
Place hands at the base of your skull with index fingers pointing down and thumbs pointing behind your ears.
Gently bring the head to the left by dropping chin toward chest while using fingers at the base of the skull for support.
Hold this pose for five deep breaths before repeating on another side.
Repeat three times in total!

Wrist and Fingers Stretch

This office yoga stretch helps to keep your wrists and fingers loose, while also strengthening the arms.

Steps

Sit tall in your chair with legs hip-width apart.
Stretch your right arm out straight in front of you at shoulder height, Make sure that there are parallel lines running from left fingertips to right elbow crease.
Using your left hand to provide support, pull your right fingertips back and away from the body.
Hold this pose for five deep breaths before releasing and repeating two more times on the opposite side.

Sit and Stand Chair Pose

This office yoga pose helps to stretch out your spine, hips, and thighs while also strengthening the abdomen.

Steps

Sit tall in a chair with both feet flat on the ground, shoulder-width apart.
Bend knees so that they are at a 90-degree angle (similar to sitting cross-legged).
Lift your chest up as you reach your arms out to either side of your body.
Inhale and exhale as you lift up off the chair while reaching both arms out to the sky.
Inhaling back into a seated position.
Repeat two more times before taking a break for thirty seconds or so!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Desk Plank Pose

This office yoga pose is a great way to strengthen the arms and core while also stretching out your back!

Steps

Begin in a standard plank position on hands shoulder-width apart, with both feet flat on the ground.
Inhale deep before exhaling as you lower yourself down so that your forearms are parallel to the floor.
Hold this pose for five deep breaths before releasing.
Repeating two more times.

Child’s Pose

This office yoga stretch helps to work out the kinks in your back, as well as calm the mind. Step-by-step instructions are below!

Steps

Begin standing with feet hip-width apart and knees slightly bent.
Bend your knees and bring your hips back towards your heels, reaching hands out in front of you and resting forearms on the ground.
Be sure to keep breathing deeply as you hold this pose for five deep breaths before releasing!

Remember: These yoga poses are not only great for relieving stress, but also can help with headaches, back pain, tension in the shoulders, and a whole lot more! So try to incorporate time for these stretches into your daily routine.

Desk Upward Dog Pose

This office yoga stretch helps to work out the kinks in your

back, as well as strengthening and lengthening the spine.

Steps

Begin standing with feet hip-width apart and knees slightly bent.
Stretch right arm up towards the ceiling while inhaling deeply before exhaling and reaching a left hand down towards the floor (similar to a downward dog).
Inhale and exhale as you gently press your hips towards the ceiling while lifting your chest up.
Hold this pose for five deep breaths before releasing back down to starting position!

Remember: These yoga poses are not only great for relieving stress but also can help with headaches, back pain, tension in the shoulders, and a whole lot more! So try to incorporate time for these stretches into your daily routine.

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Deskside Bend Pose

This simple seated twist helps with relieving stress as well as opening up tight hips, hamstrings, and shoulders!

Steps

Sit tall on your chair with both feet flat on the ground, shoulder-width apart.
Stretch your arms out straight at shoulder height before bending your right knee towards your chest.
Place right foot flat on the ground with hips pointing forward.
Twist upper body to look over right shoulder while inhaling deeply before exhaling and releasing back into starting position.
Repeat two more times before switching sides!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Desk Chaturanga

This office yoga stretch helps to work out the kinks in your back, as well as strengthen and lengthen the spine.

Steps

Begin in a standard plank position on hands shoulder-width apart, with both feet flat on the ground.
Inhale deep before exhaling as you lower yourself down so that your forearms are parallel to the floor.
Hold this pose for five deep breaths before releasing and repeating two more times.

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Desk Forward Fold

This office yoga stretch helps to work out the kinks in your back, as well as calm the mind. Be sure to keep breathing deeply as you hold this pose for five deep breaths before releasing!

Steps

Begin standing with feet hip-width apart.
Slowly bend over towards the ground, reaching hands out in front of you and resting forearms on the ground – keeping back straight.
Inhale deeply before exhaling as you gently press hips forward.
Lift your chest up to look ahead (be sure not to lock or hyperextend elbows).
Hold this yoga pose for five deep breaths before releasing back into starting position!

Chair Pigeon Pose

This yoga stretch for your hips helps to work out the kinks in the lower back, as well as strengthening and lengthening through the hamstring. Be sure to keep breathing deeply throughout this pose!

Steps

Begin seated on a chair with legs together straight out in front of you. Cross left ankle over the right knee while grabbing onto toes or ankles with both hands.
Inhale and exhale as you gently lean forward.
Maintain a straight spine, and hold this pose for five deep breaths before releasing back down to starting position!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Remember: These yoga poses are not only great for relieving stress but also can help with headaches, back pain, the tension in the shoulders, and a whole lot more! So try to incorporate time for these stretches into your daily routine.

Seated Crescent Moon Pose

These yoga poses or stretches for the office for the hamstrings are great at relieving stress, as well as strengthening and lengthening through hips.

Steps

Begin seated on a chair with legs hip-width apart before reaching arms out straight in front of you with palms facing down to touch either side of your leg.
Keeping back flat throughout this pose.
Inhale deeply before exhaling as you lean forward while maintaining a straight spine.
Hold this pose for five deep breaths before releasing back down to starting position, and repeat two more times!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Chair Downward Dog

These yoga poses or stretches for the office are great at increasing flexibility through hamstrings while strengthening through calf muscles. Be sure to keep breathing deeply throughout the stretch!

Steps

Begin seated on a chair with legs hip-width apart before reaching arms out straight in front of you with palms facing down to touch the seat.
From here, exhale as you slowly push through your hands and feet
Lift hips up towards the ceiling.
Hold this pose for five deep breaths before releasing back down to starting position!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch.

Shoulder Rotations

These yoga poses or stretches for the office are great for relieving stress as well as toning the triceps. Be sure to keep breathing deeply throughout this pose!

Steps

Begin seated on a chair with legs hip-width apart before bringing both arms out straight in front of you at shoulder height, palms facing down and fingers pointed towards each other.
Slowly inhale as you twist your body towards the right hand while keeping the elbow of the left arm tucked into your side.
Exhaling slowly returns back to starting position before repeating on another side by twisting towards the left hand this time.
Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Hip Opener

These yoga poses or stretches for the office are great for relieving stress as well as opening up the hips. Be sure to keep breathing deeply throughout this pose!

Steps

Begin seated on a chair with legs hip-width apart before reaching arms out straight in front of you at shoulder height, palms facing down and fingers pointed towards each other.
From here, inhale deeply before exhaling as you lean forward while maintaining a straight spine.
Hold this pose for five deep breaths before releasing back down to starting position!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Hip Opener with Long Back

These yoga poses or stretches for the office are great at increasing flexibility through hamstrings while toning and strengthening the legs and glutes. Be sure to keep breathing deeply throughout this pose!

Steps

Begin seated on a chair with legs hip-width apart before reaching arms out straight in front of you at shoulder height, palms facing down and fingers pointed towards each other.
From here, inhale deeply before exhaling as you lean forward while maintaining a straight spine and reaching arms out in front of you.
Hold this pose for five deep breaths before releasing back down to starting position!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Spinal Twist

These yoga poses or stretches for the office are great for relieving stress as well as strengthening the back muscles. Be sure to keep breathing deeply throughout this pose!

Steps

Begin seated on a chair with legs hip-width apart before reaching arms out straight in front of you at shoulder height, palms facing down and fingers pointed towards each other.
From here, inhale deeply before exhaling as you lean your body to the right while keeping both shoulders firmly pressed into the back of the chair.
Hold this pose for five deep breaths before repeating on another side by leaning to the left hand this time.

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

Breathing Exercises

These yoga poses or stretches for the office are great at increasing concentration while calming the mind. Be sure to keep breathing deeply throughout this pose!

Steps

Begin seated on a chair with legs hip-width apart before reaching arms out straight in front of you at shoulder height, palms facing down and fingers pointed towards each other.
From here, inhale deeply through the nose while lifting your chin up as though trying to look at the ceiling.
Hold this pose for five deep breaths before releasing back down to starting position!

Note: Be sure to maintain an upright posture in order to get the most out of this office yoga stretch!

A Word From Mantra Care

Yoga is a great way to relieve stress and get your body moving. Make time for this easy yoga poses at the office! People who practice yoga in their everyday lives tend to be happier, healthier, more productive workers with fewer sick days due to illness or injury. Give it a try today–you’ll feel better in no time! If you need help finding a studio near you, we can help! Simply scroll down on our website for resources that will show you how to find an affordable yoga class nearby. Happy practicing from Mantra Care.

Do you want to keep your employees happy, healthy, and productive? Join our employee assistance program and get a healthier workplace.

Yoga Poses for Office Workers: Relieve Stress Pain

Importance of Yoga in Office Environment

21 Yoga Poses for Office

Chair Forward Bend

Seated Spinal Twist

Seated Cow and Cat Stretch

Chair Eagle Arms

Neck Rolls

Wrist and Fingers Stretch

Sit and Stand Chair Pose

Desk Plank Pose

Child’s Pose

Desk Upward Dog Pose

Deskside Bend Pose

Desk Chaturanga

Desk Forward Fold

Chair Pigeon Pose

Seated Crescent Moon Pose

Chair Downward Dog

Shoulder Rotations

Hip Opener

Hip Opener with Long Back

Spinal Twist

Breathing Exercises

A Word From Mantra Care

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