Yoga for Beginners: 7 Essential Yoga Poses For Desk Workers



Sitting in front the computer for hours can contribute to tightness in the hips and legs, in addition to neck, shoulder and back pain and discomfort. Sit behind a desk and try to maintain good posture. Yoga can help improve your posture for those long hours. Yoga can help decrease your stress level and improve your ability to deal with stress.
Here are 7 essential yoga poses for desk workers which you should practice regularly.

Adho Mukha Svanasana – Downward-Facing Dog
Adho Mukha Svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice. It is a standing pose and mild inversion that builds strength while stretching the whole body.

Matsyasana – Fish Pose
Matsyasana or Fish Pose is one of the best yoga poses for beginners as it is a back bend asana. The traditional variation of the pose is performed with the legs in Lotus pose (Padmasana). It is said that if you perform this pose in water, you will be able to float like a fish. In this video Dhivya from Dhivyam Yoga shows us how to do advanced Matsyasana – Fish Pose.

Marjaryasana & Bitilasana – Cat & Cow Pose
Cat-Cow is a gentle sequence of two poses that stretches the spine and prepares the body for activity. A wonderful way to start off any yoga practice is with a round Cat Pose to Cow Pose. This Cat Cow pose helps relieving back pain and also helps to stregthen the back.

Baddha Konasana – Bound Angle Pose
Badhakonasana is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. Targeting primarily the legs, it is the perfect antidote to relax and stretch the muscles of the legs. This yoga pose will relax your body, mind and soul that will comfort your tired feet.

Salabhasana – Locust Pose
Salabhasana – the name comes from the Sanskrit words ‘shalabh’ which means ‘grasshopper’. It is back bend, or spine stretch, using the strength of the upper and middle back to lift the weight of the legs as high as possible from a starting position face down on the floor. It improves flexibility and coordination and increases strength and stamina. It helps to exercise the spine.

Prasarita Padottanasana – Wide Legged Forward Bend
Prasarita means separated. Pada means legs or feet. Uttana means intense stretching. The direct translation is ‘wide-stance forward bend’. This pose can also be translated as spread out feet intense stretch. Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available.

Balasana – Child’s Pose
Child’s Pose – Balasana is a common beginner’s yoga pose. It is often used as a resting position in between more difficult poses during a yoga practice. The word ‘Balasana’ comes from the Sanskrit words ‘bala’ meaning ‘child’ and ‘asana’ meaning ‘pose’.

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