The pandemic has altered your work lives and has brought the office to your homes. As you spend hours in front of your laptops, you mostly tend to forget about taking adequate breaks. 

Sitting in the same position for long periods can eventually make your body stiff and lead to neck, shoulder, and lower back pain. Since many of you might not find time to leave your desk for an actual workout, you can try simple yoga poses at your work desk. 

Yoga is a mind and body practise that combines body poses, breathing techniques, and meditation. It helps promote your physical and mental wellness. There are several types of yoga poses (asanas) that you can practice according to your convenience.  

Quickly let’s take a look at a few simple yoga postures that you can practice at your work desk, daily.

3 Yoga Poses To Do At Your Work Desk At Home

Wrist And Finger Stretches

Continuously working on your keyboard can build up tension in the muscles and tendons of your hands, wrists, and fingers. Increasing blood flow to these areas will help relieve this tension. You can try these wrist and finger stretch every 2-3 hours between your work.

  1. Stretch your hands overhead or towards your sides and draw 5 to 10 circles in and out with the help of your wrists. 

  2. Extend your arm in front with your palm facing up and your fingers pointing down. Now with your other hand stretch your fingers back towards you. 

  3. Repeat the same on each arm and hold it for 3-5 breaths.

Desk Chaturanga

This is a strengthening pose that helps strengthen your arms and relieve the stress on your neck. This pose requires you to get up from your chair. 

  1. From a standing position lean forward and place your arms roughly shoulder-width apart on your desk. Gently step backwards until your body is diagonal to the floor.

  2. Inhale as you bend the elbows to a 90-degree angle, hugging the elbows in towards the ribs. Exhale and press back up to your starting position. 

  3. Repeat the same 8-12 times.

Sit And Stand Chair Pose

This pose helps in strengthening your glutes (gluteal region commonly known as the buttocks) and hamstring muscles (thigh muscles between the hip and the knee) that are underused while you sit for long hours. 

It also helps release the stress on your lower back. 

  1. Begin in a seated position with your legs flat on the floor and your knees bent at a 90-degree angle. Press your heels down and slowly stand up using only your legs, muscles and glutes.

  2. Sit back down slowly, again solely using your leg muscles. Avoid leaning forward or shifting your hips from one side to the other. You can repeat the pose 5 to 10 times.

These simple yoga poses can be easily practised between your work hours while you can remain at your desk. It helps you get rid of those stiff muscles and also helps in boosting your energy levels.


1. Health Essentials from Cleveland Clinic. 2021. 12 Yoga Poses You Can Do Wherever You’re Working. [online] Available at: <> [Accessed 18 June 2021].

2. Sustainability at Harvard. 2021. 6 yoga exercises to do at your desk. [online] Available at: <> [Accessed 18 June 2021].

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