With most of us tethered to our desks for extended hours, combatting the strains of sedentary work life is essential. Incorporating yoga into your day doesn’t require a mat or an hour-long session; there are simple poses you can do right at your desk. Prolonged sitting can lead to lower back and neck pain, affecting your overall well-being. These easy desk yoga poses aim to alleviate shoulder and back pain, enhance posture, and increase your efficiency.

1. Neck Rolls

Combat the common side effect of prolonged screen time—neck pain. Perform gentle neck rolls to reduce stiffness and tension in your neck muscles caused by continuous computer use.

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2. Chair Kapotasana (Chair Pigeon Pose)

Open up your hips with this seated pose. Keep one leg over the other at a 90-degree angle, ensuring no pressure on your knees. Stretch, hold for 9-10 breaths, and switch sides to release tension and enhance flexibility.

3. Marichyasana Yoga (Seated Spinal Twist)

Alleviate lumbar and calf muscle pain caused by prolonged sitting. Sit sideways on your chair, twist towards the back at a 180-degree angle, releasing tension and promoting flexibility. Repeat 10-15 times on each side.

4. Seated Crescent Moon

Improve posture and stretch your spine while sitting. Connect your palms above your head, stretch your fingers, and take deep breaths. Repeat on both sides for up to 15 sets to counteract the effects of prolonged sitting.

5. Restorative Pose

Take a break from work stress with this rejuvenating pose. Place your feet flat on the ground, cross your arms on the desk, and rest your head on your arms. Deep breaths in this restorative pose help you disentangle from stress and recharge for a fresh start.

Combat the negative effects of prolonged sitting by incorporating these simple desk yoga poses into your routine. Take a moment to restore your energy, alleviate joint and muscle stiffness, and enhance your overall well-being.