Slouching on your desk for eight hours or more takes a toll on your body. Aching back, creaky neck, and tight hips and shoulders are some of the common effects of our over-worked generation. While leaving office to get some workout is not always a feasible option, a little yoga can go a long way to reduce the discomfort and help you better concentrate on your work.

Daily stretches are even more coveted to help reduce the strain of extra 60 pounds pressure that falls on the spine from looking at screens and smartphones. Therefore, to maintain a good posture, it is important to practice stretches frequently.

Wrist and Finger Stretch

While staying in a sitting position, take fingertips of your right hand into the palm of your left hand. Extend the same arm keeping at shoulder-height while gently pulling the fingers down towards the back of your wrist so that you feel a slight stretch. Keep that position for 10 seconds and then switch hands.

It helps give your wrist some relief from all the frantic typing and also reduces the risk of carpal tunnel syndrome.

Seated Tadasana

Straighten your arms above your head and stack wrists over shoulders and also straighten the elbows as much as you can.  It is okay even if your elbows are bending slightly. Spread your fingers as wide as possible and draw the thumb towards the back of your head. Also, keep abs to the center while you sit up tall.

The shoulders must be softened and stack your head directly over the torso. As you lift your chin, helping your spine to align with the posture, hold it for 3 to 5 breaths counting slowly. You can also try this pose in a standing position.

Seated Side Stretch

Keep yourself in tadasana while extending the right arm towards the left side of your body and find as much length as possible from right armpit to right hip. Keep the palm facing left and gaze at the bicep if your neck allows. Make sure you have space between your ears and shoulders. Keep shoulders aligned with one another to avoid leaning forward or backward but only sideways. Switch to the other side after holding the previous posture for a few minutes. It improves spinal flexibility and strengthens the abdominal muscles.

Shoulder Opener

This variation of stretch is quite easy to do while you are at your desk. Start by moving away a few feet from the desk and stand with your feet apart. Bend forward and keep your hands on a solid surface forming a right angle. Keep reaching your arms on the solid surface till you feel a stretch through shoulders, chest, and upper back. Focus will be more on your body posture and your legs can bend or stay straight as this posture is all about stretching your shoulders. Hold it for 3 to 5 breaths.

Forward Fold

Continue from shoulder stretch by dropping your arms to the floor, slowly yet steadily. Let your fingertips go to the ground but if that stretch feels like too much, your fingertips can also rest on knees or shins. Release the tension of your back and neck by gently nodding the head “yes” or “no”. Enjoy the hamstrings stretch by keeping your weight into the balls of your feet by slightly moving forward. To make this stretch more effective, take some deep breaths when you are at the peak. It will release body tension and invite calm.

Yoga to the Rescue

In your virtual-bound daily routine, these yoga poses are even more important than ever. Feel free to try it any time of the day when you are feeling fatigued by working too much in front of your desktop or smartphone.