5 Yoga Poses for Work

by Jessica Petrucci

Having an office job seems luxurious at first. Unlimited coffee, lunchroom breaks, centralized heating and cooling, what could be better? But after just three months of working my first office job, I started experiencing terrible shoulder spasms, knee pain when I would workout, and just general discomfort. Unfortunately, these are common symptoms of the office job. Countless hours pecking away at a keyboard, staring up awkwardly at a computer screen, and sitting stationary at a desk chair starts to take a toll on your body. I found that incorporating movement into my work day is not only a good way to break up the day, but also helps my joints stay somewhat mobile. Here are a few good stretches to incorporate into your work day. 

1. Seated Pigeon Pose

  • Sit with both feet flat on the floor
  • Cross the left ankle over the right knee
  • Keep the foot flexed, and back erect
  • Hold for 5 breaths and switch sides

2. Seated Cat Cow

  • Place hands on your knees and sit tall
  • Inhale arching your back and drawing your chin toward the ceiling
  • Exhale curling the core and dropping the chin to the chest
  • Do 8-10 rounds of these

3. Seated Spinal Twist

  • Sit tall in your chair with feet flat on the floor 
  • Reach around to grab the back of your chair
  • Breath and twist deeper
  • Hold for 5 breaths and repeat on the other side

4. Shoulder Rolls

  • Inhale bringing the shoulders up to the ears
  • Exhale rolling the shoulders back and down 
  • Repeat at your own pace for 10 breaths

5. Seated Side Bend

  • Sit at the front of your chair with feet hip width apart on the floor
  • Bring the left elbow to the left knee
  • Raise the right arm up in the air and look at the hand
  • Hold for 5 breaths and switch sides

For more desk postures and poses check out the Yoga Journal.