6 Yoga Poses To Rectify The Negative Effects Of Sitting At Your Desk

Your head is tilted downward causing strain on your neck. The shoulders are drawn in and up creating a curved spine and loose abdomen. The coccyx, sitz bones, and lower back are taking on all the pressure of the upper body. Your hip bones are in a pelvic tilt forward, and lastly, all your blood flow is going to your feet.

Now think about it. Are you comfortable? Does your body feel like it is in proper alignment? The answer here is no.

The positive thing is yoga can help you. Yoga strengthens the muscles of the body and increases blood supply. When done properly, every muscle is at work. Eventually, with consistent practice, you will develop better muscle tone. Since muscle burns fat, yoga helps with weight loss.

As your yoga journey progresses, so will your mindfulness practice. It will become stronger on and off the mat. This will help you in making wiser food choices. There is no specific calorie burn per yoga session. That is based on the intensity of the class and your height, weight, and gender.

The following are some poses to rectify the negative effects of sitting at your desk.

# Mountain Pose

The mountain pose is wonderful for sciatica, improves posture, and firms the abdomen and glutes.

- Stand tall with your legs together, all four corners of your feet planted into the floor.
- Engage your quads and tuck your tailbone slightly forward.
- Keep your pelvis neutral and hands facing out.
- Keeping the upper body in proper alignment, close your eyes and take 5 deep cleansing breaths.

# Standing Forward Bend

The pose involves bending your upper body to touch the floor ahead. The forward fold exerts the push of gravity downward to open your chest and release the tightness in your shoulders.

All in all, this pose is great for relieving stress and fatigue while fostering calmness and positivity.

- Stand erect.
- Inhaling, reach all the way up to the sky with your hands.
- Exhaling, bring your palms to the floor and chest to thighs like a swan.
- Take a few breaths in this position. Feel the spine lengthening, the relief of any stress in the neck and lower back, and the stretch of the hamstrings and calves.
- Inhale and bring your arms over your head. Exhale and swan dive down again.
- Repeat this motion 5–10 times.

(image source: Openfit)

# Tree Pose

The tree pose is a one-leg balancing pose that strengthens the quads and abdomen. It is also another therapeutic pose for sciatica.

- On the inhale, lift your left leg to a comfortable position on your right leg while simultaneously locking out the right leg. The goal is to eventually bring the leg up into the inner thigh.
- Bring your upper body into proper alignment.
- Take 5 breaths in this position and switch legs.

# Cobra Pose

The cobra pose is a chest-opening pose that helps undo the ill effects of sitting at a desk constantly such as a stooped posture, back pain, and constipation. It also stimulates the adrenal gland, liver, and kidneys for better health.

The cobra pose helps work out the muscles around your spinal column to make them strong and flexible.

- Lay on your belly with your legs hip-width apart and hands placed at your ribs.
- On the inhale, extend your big toes straight back and press down with all ten toenails to activate your quads.
- Press down on your hands while lifting the chest and rolling your shoulders back.

# Child’s Pose

The child’s pose is another great asana for desk workers as it releases the hip, stabilizes the spine, and alleviates back pain.

- Sit on a yoga mat with your legs folded under your hips and your knees on the floor at a distance of the mat’s width while keeping your big toes together.
- Bend your upper body forward such that your stomach rests between the thighs and your forehead touches the floor.
- You can extend your arms in front with your palms facing downward, or you can bring them back alongside the thighs with the palms toward the ceiling. Do whichever comes more easily to you.

# Downward-Facing Dog

The downward-facing dog is a strength-building pose that stretches and strengthens the entire body. It opens and strengthens the shoulders and upper body, stretches the hamstrings and calves, and tones the legs.

- Begin in a plank position.
- Pressing down your fingers and feet, press up into a pike. You may have to bend your knees or reposition your hands closer to your feet.
- Keep lengthening the spine, trying to bring your head closer to the ground while simultaneously trying to get your heels onto the ground.
- Stay in this position for a few minutes, continuing to move to improve your form.