Why Office Workers Need Yoga

Sitting for long hours, staring at screens, and using keyboards can lead to:

  • Tight neck, shoulders, and hips
  • Back pain and poor posture
  • Fatigue and stress
  • Reduced focus and productivity

Yoga helps counteract these effects by improving circulation, flexibility, and mindfulness — even short breaks can make a big difference.

Desk-Friendly Yoga Poses (Can Be Done at Work)

1. Seated Neck Stretch
  • Sit tall, feet flat on the floor.
  • Drop your right ear toward your right shoulder.
  • Hold for 5–8 breaths, then switch sides.
2. Seated Spinal Twist
  • Sit upright.
  • Place your right hand on the back of your chair, left hand on your right knee.
  • Gently twist your torso to the right.
  • Hold 5–8 breaths, repeat on the other side.
3. Wrist and Finger Stretch
  • Extend one arm forward, palm facing up.
  • Use the other hand to gently pull back on the fingers.
  • Switch sides.
4. Chair Cat–Cow
  • Sit tall, hands on knees.
  • Inhale, arch your back and lift your chest (Cow).
  • Exhale, round your spine and tuck your chin (Cat).
5. Standing Forward Fold
  • Stand up, feet hip-width apart.
  • Hinge at the hips and fold forward, letting your head and arms hang.
6. Eagle Arms Stretch
  • Extend arms forward, cross right arm over left, and try to bring palms together.
  • Lift elbows slightly and breathe.