Have A Desk Job? Try These Yoga Postures To Undo The Damage!

The corporate world literally has our back! Sitting and playing with the keyboard for hours has a detrimental effect on your health, in fact, seating is the new smoking. Right from promoting a sedentary lifestyle to increase the risk of chronic diseases like diabetes and heart disease, sitting is slowly killing you. We often see the damage that stress is doing to our health but sitting for hours is also a big culprit behind various health problems. Well, one thing that can literally undo the damage is Yoga. The postures target areas of tension and provide much-needed relief from all desk-job ailments!

If you are someone who says 'Sitting is killing me', start practicing these 5 Yoga postures and you are sorted: 

Tadasana (The Mountain Pose)

[caption id="attachment_14905" align="alignnone" width="300"]Yoga Image credits: Vocal[/caption]


  • Promotes good posture
  • Improves flexibility
  • Keeps your digestive tract sane
  • Develops better balance


  • Come to a standing position with feet hip-width apart.
  • Slowly bring your hands over your head with palms facing forward.
  • Gently bend backwards and breathe deeply.

Marjaryasana & Bitilasana (Cat and Cow Pose)

[caption id="attachment_14906" align="alignnone" width="300"]Yoga Image credits: POPSUGAR[/caption]


  • Stretches the spine and neck.
  • Massages organs in the belly.
  • Stretches the hips, back and abdomen
  • Increases coordination


  • Come to a tabletop position with your hands and knees on the ground.
  • While inhaling, round the spine and curve up into a cat pose
  • While exhaling, arch the back and lift the chest to come into a cow pose
  • Repeat the inhale-exhale process at least 3 to 5 times

Bhujangasana (Cobra Pose)

[caption id="attachment_14907" align="alignnone" width="300"]Yoga Image credits: Yoga Poses[/caption]


  • Strengthens chest, lungs, abdomen and shoulders.
  • Tones the buttocks
  • Helps in relieving stress and fatigue.
  • Therapeutic for asthma.
  • Soothes sciatica pain.


Lie on the floor and put your hands on the ground, slightly close to your body and tuck the elbows into the chest.
  • Slowly push up into your hands and lift into a slight backbend while drawing the shoulders down.
  • Turn your face upwards and try to release all the stress. 

Vajrasana (Thunderbolt Pose)

[caption id="attachment_14909" align="alignnone" width="300"]Yoga Image credits: Gulf News[/caption]


  • Helps to keep the mind calm.
  • Helps in relieving knee pain.
  • Provides relief from back pain.
  • Strengthens thigh muscles. 


  • Sit in a kneeling position with your buttocks resting on your heels.
  • Let your shoulders stack over your hips.
  • Slowly raise your head towards the ceiling and keep your back straight. 

Baddha Konasana (Bound Angle Pose) 

[caption id="attachment_14910" align="alignnone" width="300"]Yoga Image credits: Ironmen Academy[/caption]


  • Stretches the inner thigh region.
  • Stimulates abdominal organs.
  • Soothes menstrual discomfort.
  • Helps in relieving anxiety and fatigue


  • Sit with your knees wide, and the soles of your feet pressed together.
  • While inhaling, lengthen your spine.
  • While exhaling, tip your pelvis forward rather than by rounding your spine.
  • Keep doing it until you can't go farther without rounding.

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