You are spending more than 8 hours a day sitting at your desk. This unhealthy lifestyle causes stress on your physical and psychological health. Many employers have shifted their attention to the standing desks to make the work environment health-supportive. These desks allow you to sit or stand during your work, cutting down your excessive sitting time. When it comes to your health, desk-friendly yoga poses can give you the maximum health benefits at work.
When you stretch your body, you can release muscle pressure, enabling you to stay active at work. Excessive sitting brings a negative impact on your body alignment. While a sit-stand desk promises a healthier work environment by enhancing your body movement, yoga helps you release work stress and muscle tension. We have discussed some easy yoga poses that you can do at your desk.
1. Desk Yoga Seated crescent moon:
This yoga pose is very easy to perform at your desk. Lift your arms overhead, connect the palms, and stretch your fingers. Gently bend to one side for 2-3 deep breaths. Repeat with your other side.
This yoga pose helps you stretch your sides, which also stretches your spine. It enables you to work with better posture.
2. Chair pigeon:
Place one leg over the other at a 90-degree angle while seated. Don’t put pressure on your knee. Stay in an upright position, and when you feel the gentle to moderate stretch in the upper outer thigh, hold for 5-10 breaths. Change your legs and repeat the yoga.
The benefit of yoga is to restore the body balance that we lose due to excessive sitting.
3. Sit and stand chair pose:
Yoga takes care of your muscles and bones. A sit and stand chair pose help you in many ways. Sit in your chair with your feet flat on the floor and the knees at a 90-degree angle. Use your leg muscles while shifting to the standing position. Shift to the sitting position again, using your leg muscles.
4. Desk yoga standing seal pose:
Stand while keeping your legs 3-4 feet apart. As you inhale, place your arms behind you and interlace your finger behind your back, keeping your palms facing down. As you exhale, fold forward at the hips, keeping your back straight. Keep your arms over your head while folding forward, squeezing your shoulder blades together. Wait for the 5 to 8 breaths. When you release, exhale as you stand and gently lower your arms.
This helps you stretch your spine and legs perfectly. With this yoga pose, you can also harmonize the connection between your heart and mind.
5. Wrist and finger stretch:
Start with extending your arms overhead and draw 5-10 circles inwards and outwards with your wrists. Then, quickly spread the fingers and close the fists. You can release the excess tension. The final step is to place your arms in front of you, keeping your palm facing upward. Apply downwards pressure to stretch your wrist on each side. Switch your palm downward for the counter stretch. Hold for 5 to 10 breaths.
This helps you increase the blood flow in your fingers, hands, and wrists.
6. Yoga chaturanga:
Stand straight and place your hands on the edge of your sturdy desk, keeping them shoulder-width apart. Step your feet backward until your chest is diagonal to the floor. Inhale as you lower your body to create the 90-degree angle with your elbows. Exhale and press your chest up and return to the previous position. Repeat the exercise 8 to 12 times.
7. Desk yoga upward dog:
Stand and place your hands at the edge of your desk, keeping your arms straight. Lean your hips backward the desk by opening your chest while looking forward up. Hold the pose for 5-10 breaths. While releasing the position, exhale, and engage your core.
This posture helps you stretch your spine, correcting your posture.
8. Desk yoga eagle arms:
Sit straight and upright, keeping your arms at the 90-degree angle in front of you. Cross your arms with one over the other, interlock them, and place your palm together. Then stretch your fingers upwards, and hold for 3-5 breaths and switch your sides.
You can also cross your legs and interlock your feet. The Eagle pose helps prevent carpal tunnel syndrome. It also stretches your back and shoulder muscles.
9. Seated twist:
Sit comfortably and place your hands on your chair back. Twist your abdomen and chest to one side. Hold for four to five breaths and repeat it with the other side.
10. Restorative pose:
While seated, keep your feet flat on the floor and cross your arms onto your desk. Lay your forehead on your arms and take deep breaths for 5 minutes. This yoga is to unwind yourself. It provides you better energy to handle the job pressure.
These yoga poses will benefit you immensely when you are working at your desk. While standing desks help you stay active by changing your body position multiple times a day, these yoga exercises keep you relaxed and happy at work. It releases your muscle pressure and keeps you flexible at work.
NextErgo helps you stay active at your desk:
NextErgo is a coveted US-based manufacturer that offers a holistic approach to the health of employees. A sedentary lifestyle kills the creativity of people, and it deteriorates health gradually. NextErgo has introduced an innovative solution to improve the health of people with their smart standing desk. Those who sit for long hours at their desk can embrace a health-supportive working culture with smart standing desks.
The posture correction feature helps you correct your posture for your sitting or standing positions. The 8-inch HD touchscreen will also show easy-to-do desk exercises to release your muscle tension. You will get step by step instructions for performing these desk exercises.
Besides these features, you will get AI fitness recommendations that help you get the fitness alerts, including when to take a break, exercise, eat healthy snacks, and more things. We have the standing goal, usage reports, and voice control features to give you an awesome working experience. Please visit our product page for more details.