Spending all day at your desk? Here are some easy yoga poses

With the International Day of Yoga coming up next Tuesday, here are some poses to celebrate and stay healthy after a long day of sitting. By RADHIKA IYER

Reading Time: 3 minutes


One way to combat the terrible effects of over-sitting is through yoga poses. You must have heard the phrase “sitting is the new smoking”. When you sit continuously for a long period of time, you attract a cluster of chronic health conditions such as high blood sugar, high cholesterol, body pain, weak muscles and so on. Oh, and it is also linked to raising the chances of heart disease. And yet, all we do is sit for hours at a desk at work.

Not only do yoga asanas open up the body and strengthen it, but performing asanas can help you go inward and realise that you can choose if you feel stressed or not. Do the following asanas every day, preferably after work:

Adho Mukha Svanasana (Downward Dog)

Yoga pose down
Source: Canva

This asana is a holistic posture that strengthens multiple areas of the body. It helps lengthen and strengthen the muscles in our body, especially the neck and shoulders. When you perform this pose, your head also receives more blood flow. Overall, it is great for stretching your body. Hold on for 8 counts.

Uttanasana (Standing Forward Fold)

Yoga pose
Source: Canva

This yoga pose stretches the arms and allows the shoulders to relax, releasing tension. Make sure to plant your palms on the mat or under your feet when you perform this asana. Hold this pose for 5 counts.

Marjaryasana & Bitilasana (Cat/Cow Pose)

Yoga pose cow
Source: Canva

The cat-cow pose is extremely relaxing and allows us to slow down, focus on our breath, and move our spine in alignment with our breathing. This asana is a great stress reliever and is good for relaxing and strengthening the back. Do at least eight repetitions of both cats and cows.

Ardha Kapotasana (Half Pigeon Pose)

yoga pose pigeon
Source: Canva

The hips store a lot of tension and get very tight, especially as we age. This is why doing a split hurts so much-your muscles in that area are tight and restricted. Ardha Kapotasana slowly opens up the hips, releasing tension and making you feel light. Hold the pose for 10 counts.

Slow Neck Stretches

neck stretch
Source: Canva

The simple practise of stretching your neck can release pent-up tension in your shoulders and neck area. Practice this twice a day, in the morning and at the beginning of your practise after work. Do slow, concentrated neck stretches, holding each side for 5 counts.

READ ALSO: 9 benefits of daily yoga on your skin and hair

- Advertisement -

Related Articles


Please enter your comment!
Please enter your name here

- Advertisement -
- Advertisement -


Listen to Indian Link’s NEW Travel Podcast

  Indian Link's NEW travel podcast- Feel New In NSW is all about travel and especially made for people who love to explore places in...

It’s National Blood Donor Week

  It’s National Blood Donor Week. In our new podcast host Ekta Sharma speaks to Canberra‘s Nidhi Kaushik who runs an amazing donation campaign every year....

Let’s Talk Boosters: Indian Link podcast

  In LET'S TALK BOOSTERS, a new podcast series by Indian Link, host Ekta Sharma quizzes Dr Kritman Dhamoon of Blacktown Hospital Sydney about booster...
- Advertisement -

Latest News

Jiva Parthipan’s ‘The River Project‘: And the river flows on

  When my family first immigrated to Australia in 1994, it was in Warwick Farm where we first dropped our worn bags and surrendered our...
geeta film

Geeta: Filmmaker Emma Macey-Storch’s close look at acid attack victims

  Directed by Emma Macey-Storch, Geeta is a feature documentary about a mother’s resilience to bring change to her daughter’s life after a brutal acid...
cochlear implant india

New opportunities in Indian MedTech following India-Australia trade agreement

  With lowered tariffs for medical products after the Australia-India Economic Cooperation and Trade Agreement (AIECTA), Australian products like the AirPhysio and the Cochlear implant...
Shashikant dhotre drawing

Artist Dhotre celebrates his mother in his drawings

  For Shashikant Vaman Dhotre, a Solapur school dropout and self-trained artist, his mother Ratan remains the centre of his universe, and also the inspiration...
Dr. Arati Prabhakar

Dr Arati Prabhakar is nominated by Biden to join the US...

  US President Joe Biden has appointed Indian-American scientist Dr Arati Prabhakar to the US cabinet as the director of the Office of Science and...