Yoga Poses for Working at Home

Check out these yoga poses for working at home that you can do in your home office setup!

Peform them at least 1-2x during your workday.

Many people working from home with the COVID-19 pandemic are finding themselves sitting hunched over a computer in non-ergonomic work setups -- kitchen counters, hard chairs or stools, or simply propped up in bed. Working for hours in these positions will lead to a stiff neck and shoulders, a sore lower back and tight hips, glutes,and pelvic floor muscles.

For those of you with time and internet access, join me for Yoga Class on Thursdays at 9:30 AM PST. Check out the Femina PT online events page for details.

Seated Cat/Cow

• Sit with feet flat on the floor
• Place your feet and knees to hip width's distance apart
• Place your hands on your knees
• Inhale (cow): Sit tall, look up towards the ceiling, lift chest towards ceiling, open your stomach to the front wall, lift tail bone
• Exhale (cat): Round the spine, drop the head, tuck the tail bone
• Repeat 5 -20 cycles

Seated Spinal Twist

• Sit with feet flat on the floor
• Place your feet and knees to hip width's distance apart
• Inhale and reach your arms over your head
• Exhale and twist to the left
• Set your left hand on the chair behind you
• Set your right hand on your knee
• Hold for 5-20 breaths
• Repeat on the other side

Side Stretch

• Sit with feet flat on the floor
• Place your feet and knees to hip width's distance apart
• Place your hands on your knees
• Reach your right arm up towards the ceiling
• Reach right arm to left side wall
• Breathe into rib cage and the space between the top of the hip and the bottom of your ribs
• Hold for 5-20 breaths
• Repeat on other side

Wrist Stretches

Wrist Extension Stretch

• Gently pull your fingers backwards (as shown) until you feel a stretch along the bottom of your arm and through your wrist.
• Gently twist the wrist outwards and inwards to find more tension ready to be released.

Wrist Flexion Stretch

• Bend your hand down towards the floor and grasp your fingers with the opposite hand and gently pull your fingers and wrist back towards the arm.
• Gently twist the wrist outwards and inwards to find more tension ready to be released

Seated Pigeon

• Sit with feet flat on the floor
• Place your feet and knees to hip width's distance apart
• Cross your right ankle over your left knee
• Sit tall and apply a gently pressure to the right knee (do not force)
• Hold 5 -20 breaths
• Repeat on other side

Seated Hamstring Stretch

• Sit with one leg extended and your back straight.
• Keep the opposite leg bent, rest hands against your mid-thigh.
• Hinge at the waist, towards the straight leg
• Keep your knee, neck, and back straight.
• Feel the stretch in the back of your thigh.
• Hold for 30 to 60 seconds. Repeat 2 times.
• Repeat on the other side.

Eagle Arms

• This opens up the space between the scapulae and the musculature of your upper back.
• With straight arms, cross the left arm over the right.
• Bend your elbows and wrap your right palm around so that it meets your left palm.
• Lift the elbows to the height of your shoulders while keeping the shoulders sliding down away from your ears.
• Keep your spine perpendicular to the floor and the crown of the head rising.
• Hold 5-10 breaths.
• Practice on both sides.

In addition to yoga poses for working at home, you can browse our many other yoga related articles here.