5 Yoga Poses For Anyone That Sits At A Desk All Day

The average person spends 40 hours a week working. For most of us that means spending a quarter of our time sitting at a desk.

Working 9-5 can be extremely stressful and at the same time dull and uninspiring. Restricting your movement to being seated at a desk, in such an unnatural position strains the muscles and alters your posture. Yoga is an amazing way to undo the damages modern life does to our minds and bodies.

Here are 5 yoga poses for anyone who sits at a desk all day:

#1. Relaxation for the mind.

A hard day at the office can be very mentally draining. Yoga is a great way to calm your mind and shut out the negative interferences that bug you throughout the day.

Our recommendation: Corpse pose (Savasana)

Corpse pose encourages a deep relaxation that will refresh and rejuvenate. Usually used at the beginning and end of yoga sessions, this pose is not as easy as it appears to be. Although there is little physical effort, full mental commitment is needed.

This yoga pose challenges the inability to relax and pulls our focus on meditation. This is great if you are looking for an escape or to find inner peace.

#2. Plank for arms and abdominals.

Spending your day sitting with little activity affects your muscles. As you start to use your arms less, your muscles and strength deteriorate. Our abdominals also suffer as sitting requires no resistance in your stomach.

Our recommendation: Plank pose (Ardha Chaturanga Dandasana)

This yoga pose is very popular and easy to do at home. The main benefit of plank is that you work the muscles that you neglect while you are sitting all day. Try to hold the plank pose for at least one minute to feel the full benefits.

Plank pose helps to strengthen our arms and abdominal muscles as we hold the pose and take control of our breathing.

Remember yoga is not only a fantastic wind down after a hectic day, it is also the best strengthening and toning work outs.

#3. Inversions for shoulders.

Working at a desk forces your body to contort forwards. Office workers develop a tendency to hunch and roll their shoulders over. This creates a lot of tension in our upper bodies and affects posture.

Our recommendation: Plow pose (Halaasana)

The most popular of the inverted yoga poses. Plow increases strength and stamina in the upper body. Your shoulders feel the benefit of being stretched and released from their usual position.

Yoga makes use of the whole body and helps to relieve the tightness in areas we forget to look after.

#4. Twists and Stretches for the back.

Hands up who sits properly in their chair? Not many of us do, most people slouch or sink into a lower position causing spines to bend unnaturally. Backs need balance and support which is hard to find sitting at a desk.

Our recommendation: Supine spinal twist (Supta Parivrtta Merudandasana)

Yoga poses that twist help to relieve tension and lengthen your spine. The benefit of this yoga pose is that it also increases shoulder and hip mobility. Always twist on both sides of your body for proper balance.

Or you want to avoid twists. try stretches:

Locust pose (Salabhasana)

A good choice of pose for those looking to stretch out their muscles without creating uncomfortable resistance. Locust pose also helps to open up your breathing.

Bridge pose (Setu Bandhasana)

A pose to stabilise the shoulders. This yoga pose opens the hips and chest to prevent hunched shoulders.

#5. Strengthening for Legs.

During the day we neglect our legs the most, hiding them under a desk and not stretching them enough. Inactivity is damaging to muscles.

Our recommendation: Tree pose (Vriksasana )

A great all rounder yoga pose which strengthens thighs, calves, ankles, and spine. You will also feel the benefit of this pose in your groins and inner thighs. As we stretch up, our whole bodies feel the stretch. After a tiring day tree pose helps us to refresh our bodies and escape our aches and pains.

Yoga is the perfect way to realign your balance or correct your posture. Poses that challenge you to concentrate on your movement and control your body help you to gain control of your mind.
Combining yoga into your daily routine will help you to have the best day possible! We all need some me time after work to de-stress and get ourselves back to our best, what better way than with a yoga class?

What are your favourite after work yoga poses? Do you have a routine? Let us know in the comments below…