The Best Yoga Poses for Office Workers

Spending day after day at your desk can make your body feel cramped and sore, especially if you work in a fast-paced, stressful office. The combination of tension, poor posture and repetitive actions can have you looking for relief. Some yoga poses are convenient to do at or near your desk and target some of the common office worker complaints when it comes to soreness, tight muscles and even stress. Take a quick yoga break and focus on the areas that affect you the most.

  1. Restorative Pose and Yoga Breathing

    • A day at the office can be seriously stressful. By taking a mini-break for a restorative pose, you can refocus you energy, get rid of excess tension and feel better overall. While sitting at your desk, cross your arms on the desk in front of you and rest your head on your hands. As you sit in this pose, focus on your breathing -- take air in through your nose and swill it in the back of your throat for a few seconds. Then, push the air back through your nose forcefully, as though you were fogging a mirror. Repeat as needed for a few breath cycles anytime work gets a little stressful.

    Reverse Warrior

    • If you find that your back is cramped after a few hours at your desk, your posture and computer monitor position could be to blame. Get rid of tightness by standing up and getting into a lunge position, with your front knee bent and your back knee straight, your foot turned out so that both heels are in alignment. Reach up over your head with your forward arm and stretch your torso back toward your back leg. Hold for 5 or 10 breath cycles and release. Then, repeat with your other leg forward.

    Forward Fold

    • Staying seated too long can cause tight hips throughout the day. Loosen them up by taking frequent walk breaks, but if you can't leave your desk, try a forward fold. Plant your feet on the floor a few inches apart and sit up straight, with your spine tall and your shoulders back. Inhale and hinge at the hips to fold your torso over your thighs, dangling your arms on either side of your legs. Hold the position as long as you'd like and come back to start. If your hips are really tight, try the forward fold from Lotus position, with your legs crossed in your chair for a better stretch.

    Shoulder Blade Stretch

    • Northern Virginia Community College suggests a shoulder stretch that will help when your shoulders and neck seems to be taking the brunt of office pain. This pose is easier in an armless chair, so if your office chair has arms, try standing up. Clasp your hands behind your back and inhale as you straighten your elbows and press your shoulder blades together. Hold for a few breath cycles and release. As an added bonus, this pose can also help stretch out tired, achy wrists from too much typing.