Desk yoga: Let’s be completely honest, working from home sounds wonderful until your neck gets stiff, your back starts hurting, and your eyes feel like they have stared at a screen for a lifetime. Sounds familiar? Well, you are not alone.
Sitting for hours in front of a laptop can be difficult for both the body and mind. The good news is that you don’t need a yoga mat, fancy gym clothes, or lots of space to feel better. Even in a tiny corner, a few beginner-friendly yoga moves can reset your body and calm your mind.
Also Read | Morning vs. evening yoga: What’s best for your body?
Why do desk yoga?
Desk yoga eases tightness in your neck, shoulders, and back, boosts blood flow and oxygen to your brain, and helps you feel more alert. Think of it as a quick recharge for body and mind.
Here are some desk yoga stretches that you can do:
Seated neck stretch:
This one targets the neck and upper shoulders, perfect if you’ve been staring down at a screen. Sit tall with feet flat. Gently tilt your head to the right, bringing your ear toward your shoulder without lifting it. Breathe, then switch sides. A few rounds in each direction will help you realise the extent of the tension you have been maintaining.
Shoulder rolls:
This one targets the shoulders and upper back. It is perfect if you tense up while typing or mousing. Lift your shoulders toward your ears, then roll them back and down. A few slow rounds release that “protective hunch” and cue your body to sit taller.
Seated spinal twist:
Sitting all day compresses your spine, which can lead to stiffness. A gentle twist helps you stretch your back and improve your spinal mobility. Don’t force the twist; just go as far as it feels comfortable for you.
10-finger stretch:
Type all day? Your wrists and fingers take the hit. Try this quick reset: extend your right arm straight, palm facing you. With your left hand, gently draw the fingers down and back. Hold for 15–20 seconds. Switch sides. It helps ease tightness and may lower strain linked to carpal tunnel–type symptoms.
Seated forward bend:
When you need a head-to-toe reset, try this full-body release. It eases back tension and opens the backs of your legs; both get tight from long hours of sitting. Move slowly and with intention.
Also Read | How Yoga can help relieve back pain: 4 poses to practice
WFH is excellent, but prolonged sitting takes a toll. Desk yoga adds short, effective moves to keep you comfortable and mobile.
