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6 yoga poses to fix bad posture from a desk job

6 yoga poses to fix bad posture from a desk job

Get into position

Text: Janice Sim


While we were busy climbing up the corporate ladder, our backs have been reduced to being a silent casualty. The danger is being immune to stiff, sore and at times painful sensations grippling up our spines. Quit being ignorant, get your sedentary butt off the chair, and into these soothing poses — as recommended by the experts at Pure Yoga. Your body will thank you for it.

1. Seated Eagle Arm Rotation

Sit in simple crossed legged position. Inhale, reach arms up. Lower the right arm down and cross left arm over. Bend at elbows and wrists to hook and interlace arms and fingers. Inhale, lengthen the spine. Exhale, rotate the whole torso, head and arms in a clockwise direction.

Repeat on other side.

Lower the left arm down and cross right arm over. Bend at elbows and wrists to hook and interlace arms and fingers. Inhale, lengthen the spine. Exhale, rotate the whole torso, head and arms in an anti-clockwise direction.

Target Muscle Groups: Deltoids (shoulders), neck, upper and middle back

Yoga poses to fix desk posture

2. Wide-legged's Child Pose

Take knees mat-width distance apart. Point toes backwards but bring big toes to touch along the mid-line. Hinge from the pelvis and fold forward. Walk finger tips forward to the top of mat. Lengthen out of the lower back to extend the torso forward and the tail bone back. Rest belly in between thighs. Lower the heart towards the ground. Option to come onto finger tips. Slide tip of the nose forward to ease tension build up in the neck.

Target Muscle Groups: Lower back, hips, side body

Yoga poses to fix desk posture

3. Spine-twisting Pose

Begin seated with legs extended forward. Cross right leg over the left and step foot down onto the mat. Bend left knee and bring heel towards the outer right hip. Roll the right shoulder away from the ear. Place right fingertips down behind you. Lengthen left arm. Either place it on left knee or bend at the lebow to hook over outer right thigh. Inhale to lengthen the spine. Exhale to twist from lower, middle to upper back. Broaden across the collar bone and look back.

Repeat on other side:

Cross left leg over the right and step foot down onto the mat. Bend right knee and bring heel towards the outer left hip. Roll the left shoulder away from the ear. Place left finger tips down behind you. Lengthen right arm. Either place it on right knee or bend at elbow to hook over outer left thigh. Inhale to lengthen the spine. Exhale to twist from lower, middle to upper back. Broaden across the collar bone and look back.

Target muscle groups: Chest, neck, middle and upper back, outer hips.

Yoga poses to fix desk posture

4.  Galaxy Pose

From downward-facing dog raise your right leg up. Draw right knee to right shoulder and step right foot on the outside of the right hand. Lower left knee. Option to lower onto forearms.Thrust the hips forward draw left thigh towards the ground. Peel the inner edge of the right foot off the ground and place right palm against inner right thigh and extend the arm. Inhale to lengthen, exhale to twist to the right. If possible, engage left glute to lift left foot towards bum. Reach back with your right hand and grab hold of the left foot. Expand across the chest. Look over the right shoulder.

Yoga poses to fix desk posture

5. Standing Half-Moon Pose

Stand with your feet together. Raise arms above the head and interlace the fingers with index fingers pointing upwards. Press palms together and hug biceps towards the ears. Ground down with your feet, inhale to lengthen spine. Exhale, side stretch towards the right. Draw the inner thighs together and lift the pelvic floor muscles. Draw the tailbone down and thrust the hips forward slightly. Lift left ribcage and engage the core to lower more to the right. Roll the left shoulder back and scoop the right ribcage under. Draw chin away from chest and look forward

Repeat on other side:

Raise arms above the head and interlace the fingers with index fingers pointing upwards. Press palms together and hug biceps towards the ears. Ground down with your feet, inhale to lengthen spine. Exhale, side stretch towards the left

Target muscle groups: Inter-costal muscles (side body), core, shoulders, arms, pelvic floor

Yoga poses to fix desk posture

6. Hands-to-feet Pose

Stand with feet together or hip-width distance apart. Inhale lift the arms. Exhale hinge from the hips and fold forward. Transfer body weight into the balls of the feet, press down into toes. Engage quads to lift the energy of the knee caps. Shift hips forward to stack them overs knees and ankles. Step feet on palms (palms facing up) bend knees if required. If unable to place hands under feet, option to hold back of calves (See second photo). Lift sit bones up towards the ceiling. Engage core and guide belly to thigh. If belly touches thigh, draw chin to chest, forehead to shin

Target muscle groups: Wrists, hamstrings, calves, glutes, lower back 

Yoga poses to fix desk posture

To book a class with Pure Yoga, click here. 

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