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We all spend most of our time in our office at our respective desks. Spending the whole day sitting at desks can have extreme effects on one’s posture, balance and concentration. Spending the day sitting in one place while working can lead to muscle stiffness, joint pain, and nagging pain that starts crippling in hands, arms, shoulders, back and neck. Yoga can be an effective way to relieve such pain and stiffness caused by sitting at a desk for long periods of time. The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome. Here are easy-to-perform yoga poses that will help in relieving pain, stiffness and enhance your posture.

Yoga Poses To Relieve Strain And Improve Posture

1. Seated Tadasana

Also known as Mountain Pose, this yoga asana is referred to as a ‘calming pose’ that provides a sense of breath and calms the strained muscles. This yoga pose helps in improving posture and building core strength. According to the Art Of Living, seated tadasana opens up the chest, lengthens the spine, increases awareness and concentration, releases tension off the face and improves posture.

2. Shoulder Shrug

According to WebMD, shoulder shrug is an effective exercise which improves the strength of the trapezius muscle, which physiotherapists recommend for people with shoulder and neck pain. It is particularly beneficial to those with desk jobs that encourage bad posture with shoulders slumped, neck pitched forward, and eyes on a computer for extended periods.

3. Seated Kapotasana

Popularly known as the One-legged pigeon pose, this yoga posture helps in improving the flexibility of hip muscles and is an easy warm-up asana. It is a yoga pose suitable for beginners. Not only it helps in stretching the lower part of the body, but also stimulates abdominal muscles, strengthens the back, relieves stress and improves posture.

4. Seated Twist

It is a gentle spinal twist that stretches the chest, shoulders, upper and lower back. It is beneficial in relieving tension, and shoulder pain, and alleviates back and neck pain. It is a detoxifying pose for the entire spine and provides a deep stretch to the lower hips.

4. Warrior II Pose

Warrior II or Virabhadrasana II pose is a standing yoga pose which helps in strengthening muscles, shoulders, legs, torso and spine.

5. Extended Triangle Pose

The extended triangle pose is another effective yoga asana which helps in stretching the hamstrings, activates core muscles and aids in balance and stability. It also reduces stiffness in the spine and results in increased flexibility.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)