Spending 60 to 90 minutes on yoga a few days a week can really help. The good news is that you don’t have to rely on your local yoga studio for your practice. Establish a routine at home. It will help you feel better about sitting at your desk all day!

Sitting for hours at a desk puts unnecessary stress on the lumbar spine, stretches the upper back, shrinks the chest and hips, and causes neck, shoulder, and back pain. When you can’t make it to your favorite class, try this easy yoga sequence.

Moon sitting: Leaning in front of the computer can cause neck and shoulder pain as it slows down your body. Confinement can solve this problem and return you to your chair with a longer spine, clearer mind and better focus.

Raise your arms above your head and extend your fingers. Bend to the right and take 2 to 3 deep breaths. Repeat 2 to 3 deep breaths on the left side.

Stretch your wrists and fingers: Desk work can stress the muscles and tendons in your fingers, hands, and wrists, so it’s always a good idea to get extra blood flow to these areas. Try this stretch every two hours.

Extend your arms at your sides or above your head and draw 5 to 10 inward and outward circles with your wrists. Next, quickly spread your fingers and clench your fists, repeating 5 to 10 times to release excess tension.

Place your hands on the table, palms and fingers facing you, and gently press your hands and forehead to release tension. Alternatively, you can extend each arm and then switch to the other arm by rotating the wrist inward and then outward. Hold for 5 to 10 breaths on each side.

Position the shower chair: Crossing your legs, especially side-to-side, while sitting can create imbalances in your hips and lower spine. Use chair doves to regain balance.

Sit in a chair with your feet flat on the floor, place your right foot on top of your left foot at a 90-degree angle, and bend your legs so as not to stress your knees. While sitting up straight, distribute your weight evenly across your bones.

You should feel a slight to moderate stretch on the outside of your right thigh. Hold for 5 to 10 breaths before switching sides.

Chair Sitting and Standing: When we sit all day, our glutes and glutes lose their ability to recover and we rely on our back and neck to lift our bodies (yay!) in stable condition. This two-part pose helps activate your leg muscles.

Begin by sitting flat with your knees bent at a 90-degree angle and feet flat. Try not to move the legs off the chair with your hands.

From a standing position, slowly sit up straight, avoiding leaning forward and/or shifting your hips to one side or the other. Repeat 5 to 10 times.

Desk Chaturanga: Your desk can support your yoga practice! Doing these types of strength exercises throughout the day will remind you to relax your neck muscles and strengthen your arms, which are often the highlight of the day. Get out of your seat to do it!

Place your hands shoulder-width apart on the edge of a sturdy table and pull your legs back so that your body forms a diagonal line on the floor. Inhale, stand firmly on your feet, bend your elbows to a 90-degree angle, and connect your elbows to your ribs.

Exhale and return the chest to the starting position. Repeat 8 to 12 times.

The dog on the table faces away: Once you have completed the above pose, your chest and shoulders should be exposed! For those of us who spend most of our time sitting in front of a computer screen, improving upper back posture can also be beneficial.

Prepare here as above Chaturanga. Extend your arms and lower your hips to the table, arching your back.

Stretch your chest between your shoulders and gently tuck your chin in as your shoulder blades move back. Hold for 5 to 10 breaths.

Table setting: Please don’t start planning sitting at your desk! Instead, use your desk to support the final pose, which lengthens the spine and stretches the hamstrings.

Place your hands shoulder-width or shoulder-width apart on the edge of the table. Swing your legs back until they are directly under your hips, gently arching your spine. Hold for 5 to 10 breaths.

Reference

https://www.doyou.com/7-yoga-poses-you-can-do-at-your-work-desk-to-relieve-stress-68712/

https://www.hindustantimes.com/lifestyle/health/yoga-at-workplace-5-exercises-to-de-stress-at-office-and-regain-focus-101634032144233.html

https://www.flexifyme.com/blogs/chair-yoga-for-stress-relief/

https://www.healthline.com/health/fitness/yoga-for-stress

Yoga at Your Desk: A Guide to Reducing Stress

https://www.healthshots.com/fitness/staying-fit/desk-yoga-this-flow-can-help-you-relieve-stress-at-work/amp#amp_tf=From%20%251%24s&aoh=17254498216760&referrer=https%3A%2F%2Fwww.google.com

https://aventislearning.com/relieve-stress-with-office-yoga/

https://kidshealth.org/en/teens/yoga-stress.html