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8 Must Do Home Office Yoga Poses

Home Office Yoga


During the COVID-19 situation like it or few have been restricted to a work from home and your home office set up might not be ergonomically friendly. As a result, your posture is at risk, and you are experiencing aches and pains. So here are some easy Yoga moves that you can incorporate into work from home routine, during this COVID crisis. This will not only relieve your aches and pains, but it will also keep your body happy during the long run. It will help also you to have a break, take a few deep breaths and re-center before getting back into "Work Mode".  Please note that you do not have to do all 10 of these poses but try at least 3. 

1. Wrist and Finger Stretch

While sitting, take the fingertips of one hand into the palm of your other hand. Extend that same arm forward, at shoulder-height, and gently pull your fingers down toward the back of your wrist until you feel a slight stretch.
Count to five or ten, then switch hands.

This will give your wrists some relief from frantic typing and lower your risk of carpal tunnel syndrome.

2. Desk Yoga Eagle Arms

Desk Yoga Eagle Arms
Sit erect and place your arms at a 90-degree angle in front of you. Cross one arm over the other, interlocking them and placing your palms together. Lift your elbows and stretch your fingers upwards. Stay in this pose for 3-5 breaths before switching sides. You can add to the pose by crossing the legs and interlocking one foot behind the other.
Eagle pose is a good preventative for carpal tunnel syndrome. It also strengthens the triceps, back and shoulder muscles.


3. Seated Twist

Seated Twist

Whilst seated, place your hands on the arms of the back of your chair, gently twisting your chest and abdomen to one side. Hold for 4-5 breaths, before repeating on the other side.
Twists and great for detoxifying, lengthening the spine, and massaging your abdominals and obliques.


4. Seated Side Stretch

Seated Side Stretch

From a seated position extend your right arm toward the left side of your body, finding as much length as possible from right hip to right armpit.
Palm can face to the left, and gaze can shift up toward your bicep if that feels okay on your neck. Create space between your shoulders and ears

Tip- Keep your shoulders in line with each other to avoid leaning forward or back only sideways.

5. Laying on a Beach

Laying on a beach pose

Interlace your hands behind the nape of your neck (around where your hairline starts). Keep your chin tucked into your chest slightly to lengthen your spine, then begin to lean your head back into your hands, creating a slight resistance. Open your elbows out to the sides as you lean back into your hands, keeping your tailbone slightly tilted forward to protect your lower back. Take 5-10 breaths and visualise yourself on a beach.

It’s a great way to open your heart (or “chest” for the literal types) which spends most of its time hunched forward over your computer, phone or the steering wheel. 


6. Seated Backbend


Seated Backbend

From seated, reach your hands a couple inches behind your hips. Push into the chair, and reach your shoulder blades down and back.

Belly is hugged in as chest lifts up and presses forward. Send your gaze up, and if you want, back (but be mindful of your neck!


7.Desk Chaturanga

Desk Chathuranga

Your desk can support your yoga pushups! Blasting out a few of these strengthening movements throughout the day reminds the muscles around your neck to relax, while energizing the arms, which tend to go soft during the majority of the day. Get up out of your chair for this!

Rest your hands about shoulder width distance on the edge of your sturdy desk, and step your feet back so your torso is a diagonal line to the floor. Your feet firmly placed, inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs.

Exhale and press your chest back up to the starting position. Repeat 8 to 12 times.


8.Supported Standing Pigeon

Standing Pegion

Standing up, keep your left leg on the floor and lift your right leg, flexing the foot and placing the knee-to-ankle horizontally along the desk in front of you, creating an “L” shape. If you can’t quite make that shape, try for more of a “V” by bringing your right foot closer to your body, flexing the foot at all times to keep your knee protected. Place your hands on the desk for stability and stretch the left leg out behind you, repositioning it further back until you feel a comfortable stretch. From there, lean forward towards your right shin, keeping your chest slightly lifted. Stay for 5-10 breaths.




  • Very useful set of exercises. Hope others too will benefit

    Chamini Dissanayake
  • This is very useful and hope others too benefit from this article

    Chamini Dissanayake

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