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Sitting In Front Of the Computer All Day Is Killing Your Spine and Only These Yoga Asanas Can Fix It


My 9-to-5 job is a pain in the neck (quite literally!) and my shoulders, back, legs and hips too. After a long and tiring day at work, my back and shoulders feel tense, my wrists ache and I feel totally exhausted and fatigued. Thanks to the eight hours of sitting on the keyboard!

While you may be camping out at your work-from-home desk, Netflixing and chilling or simply looking at your smartphone for abnormally long hours, you are doing some serious harm to your posture. The next time someone tells that you look tired, you know they are talking about your hunched down shoulders and your protruding neck.

Though any kind of stretching can help, there’s something absolutely relaxing about yoga. As a bonus, yoga not only targets the areas of tension in your body but also your mind- relieving stress and anger and helping you deal with your high-pressure job.

Here are ten yoga moves for those who spend unusually long days on their computers. Jump into your yoga pants, pull your yoga mat, and stretch out.

Yoga Asanas & Poses for Computer Users

  1. Downward Facing Dog, Adho Mukha Savasana


Source: Instagram

How to Do: Take the inverted V shape. Stretch your hands in front of you and lift your hips. Your palm should be facing the floor and feet should be at hips-width apart. Relax your head between your arms. Now inhale and exhale five times deeply.

What It Does: Relaxes stiff shoulders and neck and helps in stretching the wrists and hands. So if you have a job that demands hours of typing, this asana is great for you.

  1. Child’s Pose, Balasana


Source: Instagram

How to Do: Kneel on your mat with your legs folded beneath you and knees hips-width apart. Bring your chest between the thighs and head touching the floor. Spread your arms out in front of you. Take a deep breath and rest in the position for as long as you want.

What It Does: Relaxes your mind while gently opening up the back, hips and shoulder muscles.

  1. Cat-Cow Pose, Marjarasana & Bitilasana


Image Source: Instagram

How to Do: Get on all fours. Your knees should be under your hips and wrists under the shoulders. Your back should be flat and relaxed. Now inhale and round the spine, making it curve up. Exhale and lift the chest up in the cow position. Notice your breath as you repeat this three to four times.

What It Does: Great for improving your posture and balance. This pose helps in bringing shoulders and neck back to their normal position.

  1. Mountain Pose, Tadasana


Source: Instagram

How to Do: Stand in a comfortable position, with feet hips-width apart. Take your hands over your head with fingers pointing towards the sky and the palms facing each other. Gently bend backward, stretching your hamstrings, abs, back, and neck.

What It Does: Relaxes your back muscles after a long day of sitting at the desk.

  1. Cobra Pose, Bhujangasana


Source: Instagram

How to Do: Lie down on the floor with your hands in front of you. Now, pushing up into the hands lift your chest and torso up while pulling the shoulders down. Look upwards and breathe slowly. Stay in the position for 30 seconds.

What It Does: Helps stretch your back. Releases the tension gathered in the spine.

  1. Fish Pose, Matsyasana


Source: Instagram

How to Do: Sit down with your legs stretched out in front. Place your hands under your hips and lean on your arms, slowly moving your head backward. Lift your chest from the ground. Stay in this position for at least 30 seconds while breathing deeply.

What It Does: Stretches your neck muscles and releases tension from chest and head.

  1. Bridge Pose, Setu Bandhasana


Source: Instagram

How to Do: Lie down on your back with your knees folded. Press into our feet and lift your torso up. Bring your hands together under your body. Stay in the position for 30 seconds.

What It Does: Brings your hunched spine back to its normal position. Adds strength and stability to your upper back muscles damaged due to excessive sitting.

  1. Chair Pose, Utkatasana


Source: Instagram

How to Do: Stand straight with your feet touching each other. Now, bend your knees and lower your hips like you are sitting on a chair. Take your arms over your head. Stay in the same position for 30 seconds and don’t forget to count your breath.

What It Does: Improves posture and tones all the muscles that are used when you are actually sitting. Brownie points for improving digestion.

  1. Standing Forward Bend Pose, Uttanasana


Source: Instagram

How to Do: Stand with feet at hips-width apart. Bend at your hips and touch your feet. Stay in the same position while pressing your weight forward.

What It Does: Great for those suffering from stress and anxiety. Helps release tension from shoulders, arms, and neck.

  1. Warrior 1, Virabhadrasana


Source: Instagram

How to Do: First take the Downward Facing Dog position. Now put your right foot forward between your hands. Bring your left heel in and lift your torso while pressing into your feet. Raise your hands up and let your palms touch. Pull your shoulders down and look upwards. Breathe in and out deeply for five times.

What It Does: Works best for your upper back muscles and relieves a sore bottom.

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