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Yoga Poses for Office Workers

Updated on September 28, 2019
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I gain all this experience by going to yoga class. I wish to become a certified yoga trainer one day.


In the age of technology, we have almost no time to look after our health and fitness. Also, we have no time for the gym.

Instead of the gym, we want something that is less time consuming and gives better health benefits. That is why yoga comes into play.

Yes, yoga is the way that I found very helpful and it has everything we want especially for those who have a 9-5 job or desk jobs.

Because people who have a job like these always suffer from common pains like neck pain, back pain, lower back pain, shoulder pain and many more.

That is why I am recommending yoga for you because firstly it does not take to much time and secondly it gives you many benefits which you can’t even imagine.

In this article, I am going to share Top 4 beginner and intermediate level yoga poses for office workers.

So whether you are a beginner or an intermediate you can do these poses. Beginners should not try intermediate level pose if you do you may injure yourself.

Top 4 beginner-level yoga poses for the office workers

  1. Raised arm backward pose

  2. Ear to shoulder pose

  3. Cat & cow pose

  4. Bound angle

Now we will discuss these poses in detail

1. Raised arm backward pose

So on this list first is the pose known as raises arm backward, because in this pose you take your both arms backward to get a good stretch into your whole back muscles, it also works on your abdominal muscles and organs. It helps to open and expands your chest.

How to do guide:-

  1. To perform this pose, be in the prayer pose.

  2. Lift your both hands upwards while inhaling the breath then take them a little backward.

  3. Make sure that your biceps must be near to the ears.

  4. Now stretch your full body backward, but don't stretch too hard.

  5. When you do this stretch, you will feel that knots in your body start to open.


If you have an injury in your back, shoulder, and neck then you should not perform this pose.

2. Ear to shoulder pose

The next pose is the seated ear to shoulder pose which also known as ” Sukhasana “. This is a great yoga pose for people who are suffering from neck pain.

It gives you quick relief in neck pain.

This yoga pose helps you to stretch your neck and shoulder, reduces your anxiety and stress level.

How to do guide:-

  1. In the beginning, be in a neutral seated position.

  2. Now put your hands on your lap.

  3. Close your eyes, take a deep breath.

  4. Now try to touch your left shoulder with your left ear, but remember don’t go harsh on yourself, do as much as you can.

  5. As you exhale get your head back to the previous position.

  6. After that, as you inhale drop your right ear to your right shoulder. And as you exhale get back to the previous position.

  7. Do it for at least 5-10 times.

  8. And remember that as you drop your ear to your shoulder feel the stretch.


If you have any injury or pain in your neck or upper traps/back, headache, cervical then you should not try this pose and also women who are pregnant must not perform this pose.

3. Cat & cow pose

Marjaryasana consists of two Sanskrit words i.e. Marjari means cat and asana mean the pose.

In English, it is called the Cat pose as it just looks like a cat stretching. Yoga is all about taking inspiration from your surroundings and implementing It in your life.

This pose will help you to improve your posture as well as the strength of your spine.

How to do guide:-

  1. Stand on your arms and knees as your body resembling the tabletop position.

  2. Your arms should be hip-width apart and knees should be hip-width apart.

  3. Now inhale and raise your chin looking upward. Arc your head backward. Push your navel region down and raise your buttocks.

  4. Hold this pose for 5 seconds and breathe normally.

  5. This asana includes two countermovements.

  6. Here starts the second movement. Exhale and drop your chin to your chest. Raise your chest and rest buttocks.

  7. Do 5-6 rounds of this asana and then rest your body.


This pose should not be performed by pregnant women. People who have head or knee injury, back or neck injury should also avoid this asana.

4. Bound angle

The next pose on this list is known as bound angle because when you perform this pose it looks like an angle is moving their wings to ask for help.

It helps you to strengthen and stretch your inner thigh and your groin muscles.

How to do guide:-

  1. At the beginning sit on the floor and bent your knee.

  2. Now touch the soles of your feet. after that fall your knee to the side, and hold your feet.

  3. Lean forward as much as you can but without bending the back.


This pose must not be performed by people who have knee or hip injury, inflammation problems and also women who are pregnant should not perform this pose.

Top 4 intermediate-level yoga poses for the office worker

1. Fish pose

2. Pigeon pose

3. Forward bend pose

4. Downward facing dog pose

Now we are going to talk about these top 4 poses for an intermediate level person ( who is doing yoga for 8-10 months ) and I am mentioning it again that these poses are not for beginners.

1. Fish pose

On this list, our first pose for intermediate is known as fish pose, this pose is one of those essential poses which as a desk job person you should do.

Because it works on the back, neck, and shoulders, it will help you to make and keep your body in the right posture.

How to do guide:-

  1. In the begin, lie down on the floor or use a mat with your both knees bent and your soles should be flat on the floor.
  2. Raise your butt and tuck the hands slightly underneath your buttocks, your palms should be facing down. Now bring your elbows and forearms in near the body.

  3. When you inhale, start bending the elbows and press tightly into the elbows and forearms to raise your head and the upper body off the floor, now start to see the natural arch of your spine.

  4. Now firm the shoulder blades into the back and raise the chest little bit higher to the roof, extending the spine.

  5. Kindly deliver the back of the head, if the crown doesn’t seem ready to you back down on the ground, now place a minimum quantity of pressure on the head.

  6. keep your knees bent, or, if it seems convenient, stretch your both legs straight down on the floor ahead of you remember to strongly engage your muscles.

  7. Hold this position for 10-15 minutes in the beginning but as you progress you can increase the time.


If you have an injury in your back, neck or shoulders then you should not try this pose and women who are pregnant also should not perform this pose.

2. Pigeon pose

Pigeon pose is one of the very popular and effective yoga poses as it helps you to open your stiff hips and makes your lower body movements much smooth.

It stretches your thigh and groin muscles, It may be a great back pain relief stretch also as it stretches almost all your lower back muscles you will get a great relief in your lower back which was happening because of long sitting on a chair.

How to do guide:-

  1. In the beginning, take a plank pose now take your palms right under your shoulders and unbend your legs.

  2. Take your right knee directly back on your right arm and right foot behind your left arm, and lower your butts to the floor.

  3. Push through the hands and sit back and open your chest.

  4. Now lower to the ground for a deep stretch.

  5. Do it in the same way again on the right side.


If you are suffering from Sacroiliac injury, Knee and ankle injury or Chronic back injury then you must avoid this pose. For women who are pregnant should not perform this pose.

3. Forward bend pose

This pose is known as Hastapadasana in Sanskrit and it is consists of three Sanskrit words i.e. hasta, pada, and asana. Here hasta means hand, pada means legs and asana means pose.

Doing forward bend pose can increase your spine flexibility level and it also helps you to store energy for your entire day tasks.

How to do guide:-

  1. Stand straight with your feet together and your arms alongside your body.

  2. Breathe deeply and take your arms over your head.

  3. Now exhale slowly and start bending downward, try to place your arms next to your feet if you are not flexible enough then do it according to your body.

  4. Breathe normally and hold your body in this position for five to six seconds.

  5. After this come back to the normal position by inhaling.


People who have back, neck, shoulder or knee injury should also avoid this asana and women who are pregnant must not try this pose.

4. Downward facing dog pose

Downward facing dog aka Adho Mukha Svanasana is a great pose that can help you to strengthen your shoulder and arms and also it tones your waist and core muscles.

It produces blood flow to your brain which will help you to think clearly and also lengthens your hams and calves and gives a fine stretch to your spine too.

How to do guide:-

  1. To start this yoga pose, you need to get down on your hands and feet like a dog.

  2. After that take your both hands forward a bit.

  3. Now tuck your toes and lift your butt up and back.

  4. If you can straighten your legs in that position then do it.

  5. Then press your fingers and palm in the ground or floor.

  6. Turn your both shoulders outwards and contract your thigh muscle.


People who have knee or ankle injury, back or wrist injury must not perform this pose and also women who are pregnant must not perform this pose.


So these were poses for office workers and I also mentioned them in two levels one is a beginner and the second one is intermediate.

Do these poses every day to get most out of this, because if you just perform yoga for 2 days continuously and then take 3 days off, and start to think why my health is not improving.

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


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