Working at your office desk for more than eight hours can contribute to severe discomfort and serious health issues including stress, neck and shoulder pain, lower back pain, obesity, and musculoskeletal disorders. It can also affect your mental health badly. Practicing some yoga postures can help relieve stress, reduce body aches and energize your body. It may not be feasible leaving the office and visiting a yoga studio to practice either. The good news is that there are some simple yoga poses that you can do at your office desk to combat the mental and physical stresses and that improves your focus and productivity.

Here are a few work-friendly poses to incorporate into your daily routine that will spare you from unnecessary health issues in the long run.

1. Wrist and Finger Exercises

Sit straight in your chair. Have the fingertips of the right hand inside the palm of your left hand. Keep it as such and extend the arm forward at your shoulder-height. For the stretch, gently pull the fingers down towards the back of your wrist. Hold it for 10 seconds. Do the same with the other hand. If your job involves typing, this exercise brings some relief for your wrists. It also lowers the risk of you getting a carpal tunnel syndrome – a condition that causes numbness or weakness in your hand.

2. Neck Rolls

Have your eyes closed while doing the neck roll exercise. Keep your shoulders relaxed and chin drop down to your chest. Move the neck slowly in a circular motion taking the head backwards. Repeat it 3-5 times. Do the same by switching the direction. This exercise softens and loosens the neck muscles. It also links movement to breath.

3. Cow Stretch

Sit straight and have both hands on your knees. When you inhale, stretch your back backwards and look upwards. When you exhale, stretch your back forward and drop down your head. Do the same for 3-5 breaths. This yoga pose softens or lubricates the spine and muscles causing increased circulation. It also helps aid in better breathing.

4. Seated Forward Fold

Drop down your arms along with your head to touch the floor. Fingertips can touch the ground. Try to keep your weight evenly onto your feet.

5. Seated Twist

Have your knees facing forward. Keep your left hand on your outer right knee. Try sitting up a little taller on every inhale. While exhaling, move your right shoulder an inch to the back and move forward your left shoulder. Breathe for a couple of counts. Repeat on the other side. Don’t twist too far as you will be overdoing it.

6. Eagle Arms

Bring your arms forward to the front of your body, keep your right arm crossed over the left arm and bring both palms together. Lift the elbows while the shoulders slide down your back. Repeat crossing with the left arm.

If you are health conscious and truly care about your health, you will find these exercises very useful and will not be skipped even amid a jam-packed work schedule. These yoga poses are so convenient as they take only a few seconds of your busy schedule. Doing it helps you to be more stress-free, stay energized or restored, and helps you to get rid of all muscle aches that are caused due to sitting for long hours.