International Yoga Day: Have a 9-to-5 desk job? Try these 5 poses

Do you also feel tense at your desk in the office? Well, you are not alone. Long hours spent hunched over a laptop or computer can lead to stiff muscles, fatigue, and increased stress. However, the good news is that you can now resolve this issue with yoga at your work desk. On International Yoga Day 2025, let's find out how you can do that. 

For yoga at your desk, you don't need a yoga mat or even a breakroom to find relief; with simple desk yoga techniques, you can stretch, breathe, and reset without even leaving your chair. It is a known fact that sitting for extended hours can take a toll on your back, neck, and joints, often leading to stiffness, fatigue, and poor posture. 

"You may constantly suffer from back, neck, and shoulder pain that will steal your peace of mind," says Dr. Anup Khatri, senior consultant in orthopaedics, Gleneagles Hospital, Parel, Mumbai. 

How does desk yoga help in fixing back issues?

Desk yoga, a set of simple stretches and movements you can do right at your workstation, offers a gentle yet effective way to reduce stress and ease muscle tension without even needing to stand up. 

Credit: Freepik

Chair yoga is a good option for those who do desk jobs. Yes, that’s right! "Try to do neck rolls, seated spinal twists, wrist stretches, and shoulder shrugs daily. These poses will help improve flexibility, promote blood flow, and reduce pressure on the spine. So, these simple desk exercises not only prevent musculoskeletal issues but also refresh the mind, enhance mood, and improve concentration and productivity," suggests Dr. Khatri. 

They are especially useful for people prone to back or neck pain due to poor posture. According to him, "It is better to start doing it right away and lead a meaningful life. Do it for at least 20 minutes per day to support the muscles and joints."

A few minutes of gentle movement can make a world of difference. Desk yoga offers a simple, effective way to reset your body and mind—no special gear or floor space required. 

Quick desk yoga poses to refresh your workday

A few minutes of gentle movement can make a world of difference. Desk yoga offers a simple, effective way to reset your body and mind—no special gear or floor space required, says Vidya Jha, yoga guru. - Aatma Yog Studio, Karampura, New Delhi. 

1. Seated Neck Stretch

How to do it: Sit up straight, drop your shoulders, and gently turn your head to the right, moving your ear in toward your shoulder. Hold for 15–30 seconds and then repeat on the other side.

Benefits: Relaxes the neck and shoulders—the usual tight spots when working on the computer.

International Yoga Day: Have a 9-to-5 desk job? Try these 5 poses | Credit: Freepik

2. Seated Spinal Twist

How to do it: Sit with feet flat on the floor. Put your right hand on the back of your chair and your left hand on your right knee. Twist your torso gently to the right. Hold for 15–30 seconds, then switch sides.

Benefits: Increases spinal mobility and decreases lower back stiffness.

Credit: Pexels

3. Shoulder Rolls

How to do it: Inhale and lift your shoulders up towards your ears, exhale and roll them down and back. Repeat 5–10 repetitions in both directions.

Benefits: Relaxes tension/from hours of typing and/slouching, while promoting improved posture.

Credit: Pexels

4. Seated Cat-Cow Stretch

How to do it: Put your hands on your knees. Breathe in as you arch your back and open your chest (Cow Pose), and breathe out as you round your spine and tuck your chin in (Cat Pose). Repeat slowly for 5–10 breaths.

Benefits: Loosens the spine, encourages deep breathing, and assists in resetting your energy.

Credit: Pexels

5. Wrist and Finger Stretch

How to do it: Extend one arm in front of you, palm facing out. Gently pull back on the fingers with your other hand. Hold for 15 seconds, then switch sides. Also try making fists and then spreading your fingers wide.

Credit: Pexels

Benefits: Relieves tension from repetitive typing and mouse use; supports wrist health.

For more on lifestyle, astrology and health from around the world please visit Indiatimes Lifestyle.