Simple office exercises to boost posture, bone health, and vitality for professionals spending long hours sitting.
Why Desk Yoga?
Prolonged immobility in office life weakens bones and affects posture.
Yoga improves skeletal health, blood circulation, and rejuvenates the musculoskeletal system.
Weight-bearing yoga movements stimulate bone density and joint function.
Even in limited space, stretching and breathing promote spinal alignment and muscular coordination.
Seated Shoulder Opener
Sit erect on the side of your chair.
Clasp fingers behind your back, straighten arms.
Open the chest, raise hands slightly away from the spine.
Hold for 20 seconds, inhale and exhale gradually.
Benefits: Expands chest, strengthens shoulder blades, improves posture, supports upper skeletal frame.
Chair Cat-Cow Stretch
Sit with knees together, hands on knees.
Inhale: Arch back, lift chin (Cow Pose).
Exhale: Round spine, tuck chin to chest (Cat Pose).
Repeat 8-10 times rhythmically.
Benefits: Enhances spinal flexibility, alleviates back spasms, and maintains vertebral joint health.
Seated Leg Lift
Sit straight, hands supporting chair sides.
Straighten one leg and hold for 10 seconds.
Lower leg slowly, repeat with the other leg.
Perform 5 rounds per side.
Benefits: Strengthens thigh and knee bones, tightens supporting muscles, boosts lower body circulation.
Wrist And Finger Stretch
Extend one arm forward, palm up.
Use your opposite hand to gently pull back fingers.
Hold 10 seconds, then flip palm down and repeat.
Switch arms.
Benefits: Increases wrist and finger joint flexibility, reduces typing-related strain.
Seated Spine Twist
Sit upright, place your right hand on your left knee.
Use the left hand to hold the chair back, twist the spine to the left.
Inhale to lengthen spine, exhale to deepen twist.
Repeat on the opposite side.
Benefits: Keeps spinal discs hydrated, improves mobility, supports bone alignment and posture.
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