Yoga for neck and shoulder pain

Yoga for office workers

Yoga for office workers – Sitting at the office desk in front of the computer every day can create havoc on your body. Most people spend too much time sitting on the chair staring at the computer for hours and weak after weak. It results in chronic pain in the back and neck, so even though spending long hours on the desk might be useful for you on the work front, but the flip side, it takes a significant toll on your health. The good news is that you can rely on our Yoga Teacher Training in Goa program or go for a short Yoga Retreat in Goa to help you build a yoga routine that will let you tackle these posture-related problems.

 However, AYM Yoga School in Goa has some yoga for office sequences, which you can practice without even leaving your desk. So, try these office yoga sequences when you cannot leave your office desk for a longer duration.

Yoga for office workers

Chair PoseSit and stand chair pose

Prolong sitting can take a toll on our glutes and hamstring. To counter it, start with being seated with your knees bent at 90 degrees keeping your feet flat on the ground. Press down on your heels and try to stand up without leaning forward without taking the support of anything. And, from standing slowly, sit down, keeping your back straight without leaning forward and backward. Make sure do not shift your weight on either of the heels and repeat the pose 5 to 10 times.

This will engage your glutes and hamstring muscles, which will eventually strengthen them.

Wrist StretchWrist and finger stretched

Stretch your arm above your head and draw 5 to 10 circles inwards and outward through your wrist. Now stretch your arms in front of you with your palm facing down, hold the finger, gently put it towards you, and then place your palm in an upward direction, hold the finger from other hands, and pull it towards you. Repeat it with the other hand accompanied by breathing.

This stretch will help loosen the tight muscles and release the tension from your finger, wrist, and arms muscles.

Yoga for office workersChair pigeon pose

Sit on the chair, keeping your feet flat on the ground. Now place your right leg over the left knee, making a 90-degree angle. Keep your foot flexed so that it does not place unnecessary pressure on your knees. Keep your back straight and maintain the weight equally on both your seating. You can gently twist on the other side, and you will feel a gentle stretch on your outer thighs. Repeat it with another leg. Sitting for long hours, in the same manner can lead to an imbalance in the hips and lower back. Chair pigeon pose will counterbalance it.

Seated Back StretchSeated back stretch

Sit on your chair and inhale as you stretch your arms above your head as you exhale, lean forward, and rest your torso on the thighs. As you relax the head on the knees, let your arms hang on either side of the legs. Stay on the pose according to your comfort. This seated back pose will help stretching in entire back muscles and relieve fatigue and stiffness from the back muscles. This seated back pose will help you sit for prolonged hours

Crescent poseSeated crescent moon pose

To begin with, the pose sits on the chair, keeping your back straight. Inhale and stretch your arms above your head in a namaste position. Lean-to right and stay there for 3 to 4 breaths. Repeat the same on the left side for at least 3 to 4 breaths and return to normal position.

This seated side bent will relieve all the tension from the upper back, neck, and spinal cord. It also helps in clearing your mind from unnecessary thought and increase your focus.