Sitting at Your Desk All Day? Use Yoga to Improve Your Spine and Neck Health

Physical fitness took a back seat these past two years as we tiredly spent all day on our desks, endeavouring to work from home in uncomfortable positions. One of the main drawbacks of WFH is that our homes are not equipped with appropriate workspace setups, leading to poor postures and back and neck pain.

Experienced Yoga Instructor, Arpita Gupta shares, “Sitting is the new slow killer. Sitting for long hours builds up muscle tension that further affects mental health, like irritation and anxiety. I have shared some simple stretches and yoga poses to do to improve neck and spine health.”

Find relief for your back, neck, and shoulders with these simple yoga poses to do after a long tiring day at your desk.
 

Stretch your neck

Cover your right arm overhead with the left stretched out. With an exhalation, slide your left hand down close to your body like you're pushing something away. Feel the stretch on the left side of the neck and arm. Repeat from the other side.

 

 

         

 

Neck Rotation

Interlock your fingers behind your back, cover your right arm around the neck with your left elbow pointed back, pull shoulders back, drop head to the left side and make zeros (circular neck rotation) with the nose in front of you.

 

 

              

 

Hastottanasana or Standing Backward Bend Pose 

It opens up the heart and shoulder, increasing lung capacity and improving breathing duration. Stand tall with feet hip-width apart. Hands-on waist, tightening the buttocks - inhale and push the hip in front, arching your back. Stay there for 5-10 deep breaths.

 

 

 

Marjariasana or Cat and Cow Pose 

 

This is a great posture to bring the neck back into its natural position over the spine -- people tend to protrude it forward while working at their desk.

Start with the wrist in line with the shoulder and knees in line with the hip, with a neutral spine. On exhale, push the floor with palms, curving spine up, looking to the navel. On inhale, round the spine down looking up, shoulders away from ears. Repeat this five times.

 

       

 

 

Bhujangasana or Cobra Pose 

This pose counteracts the hunched back, opening thoracic and strengthening back muscles.

Lie down on a flat surface in a prone position. Palms beside face, tuck elbows to ribs. With inhale, lift your chest and feel the curve in your spine. Stay there for 5-10 breaths with continuous deep breathing. Exhale, get the chin down back on the floor.

 

 

Reclined Butterfly Pose

This pose is a great stress and anxiety reducer. It releases neck and back tension that one gets sitting for long hours.

Place a few cushions under your middle back and simply lay over it. Rest the head back on the floor. Relax the shoulders with palms on the lower abdomen and knees bent out with soles together. Stay for as long as you’re comfortable, letting go of any mental blockage.

 

 

Child's Pose

We are concluding the practice with a calming posture. Observe the changes and feel lightness and relaxation in your body and mind. It channelizes your body, mind, and breath. Kneel with hip between heels and toes flat—rest abdomen on thighs, stretching arms in front along with ears beside you.