Spending over 40 hours at a desk can cause a lot of damage to our bodies. Even if you love what you do, being chained to your desk for a long time can be really harmful to your muscles, joints, eyes, blood circulation and much more. So, before you run to your painkillers, give these yoga poses a try. They can be done discreetly at your desk, without freaking out any of your co-workers.


1. Seated Twists


1. Sit in your chair with your spine tall, thighs parallel and your chair facing forward.

2. Inhale to lengthen the spine, and as you exhale, grab your armrest or the back of your chair and twist to one side.

3. Look towards the back of the room. Stay here for a few breaths and switch sides.

This move will help release some of the tension in your back and stimulate your digestive system.


2. Eagle Arms


1. Sitting comfortably in your chair, inhale and straighten the spine.

2. Exhale and cross one arm over the other, giving yourself a big hug with the elbows stacked.

3. You can then bring your palms together in front of your face to deepen the stretch.

4. Feel your upper back, shoulders and the sides of the neck opening. Stay here for a few breaths and switch sides.


3. Seated Hip Opener


1. Sitting at the edge of your chair,place the right ankle on top of the left knee, flexing the right foot and engaging your toes.

2. Inhale to lengthen the spine, and start to fold forward as you exhale. You can go as deep as you choose as long as you feel a good stretch, but no pain.

3. Stay here for a few breaths and switch sides.


4. Forward Bend


1. Stand tall next to your desk. Inhale, lengthen the spine and exhale.

2. Slowly fold over with soft knees and let your arms and head hang heavy.

3. Stay there for a few breaths and feel free to sway from side to side or move your head from left to right. Feel free to close the eyes, and bend the knees slightly if you need to.

This move allows your neck and shoulders to decompress from all the typing and staring at your computer.


5. Seated Hamstring Stretch


1. Sitting on the edge of your chair, extend the right leg and keep the left knee bent.

2. You can wrap a tie or a towel around the ball of your right foot, or simply rest your hands on your right leg or the chair.

3. Inhale, lengthen your back, and as you exhale slowly bend forward from the hips without rounding the back.

4. Go as far as you can and hold for a few breaths to stretch those hamstrings. Then switch sides.