Ease Discomfort: 7 Simple Yoga Poses to Relieve Office-Induced Tension

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Prolonged desk work can accumulate tension in various body parts, leading to discomfort and pain. To alleviate these discomforts, experienced yoga instructors have shared simple home practices that effectively address the consequences of sedentary work.

Yoga Poses for Tension Relief

Seated Pigeon

This pose effectively stretches the hips and hip flexors, typically tight from prolonged sitting.


  • Sit upright in a chair.
  • Place ankles directly beneath knees.
  • Bring left knee to chest.
  • Rotate left leg outward and place ankle on right thigh, just above the knee.
  • Inhale, sit upright, and fold forward from hips.

Cat and Cow

This flowing sequence releases tension from the back.


  • Sit in a chair, feet flat on the floor.
  • Exhale, pushing into hands as you round shoulders and arch your back.
  • Inhale, pushing into hands and lifting your chest, arching your back.
  • Repeat, coordinating movements with breath.

Seated Twist

Stretching shoulders, hips, and neck, this twist loosens the spine.


  • Sit on the floor with legs extended.
  • Bend right knee and place foot on the outside of your left leg.
  • Exhale and gently twist torso to the right, placing right hand on the floor behind buttocks.
  • Wrap left arm around right leg and hold for 3 breaths per side.
  • Repeat on the other side.

Eye of the Needle

Restorative and soothing, this pose opens the hips.


  • Sit with feet flat on the floor.
  • Lift right leg and place ankle on left thigh, behind the knee.
  • Press right knee down and hold for several breaths.
  • Repeat on the other side.

Fish Pose

Releasing tension in the neck, throat, and head, this pose expands the chest and lungs.


  • Sit with legs extended and toes pointed.
  • Place hands under buttocks and gently lean back, placing forearms on the floor.
  • Release your head back and rest it on the floor.
  • Hold for 15-20 seconds, breathing deeply.

Thread the Needle

Quelling tension in the upper chest and neck, this move calms the body.


  • Start on your hands and knees.
  • Inhale, and on an exhale, slide your right arm under your left arm, facing up.
  • Rest the right side of your face on the mat.
  • Keep your left side lifted and avoid pressing into your head.
  • Hold for up to a minute on each side.

Standing Backbend

Opening the hips, chest, and back, this pose relieves pain.


  • Stand with feet a few inches apart, arms by your sides.
  • Place palms on your lower back, fingers pointing down.
  • Press your feet into the ground and inhale, lifting tall.
  • On an exhale, press your hips forward and arch your torso backward.
  • Hold for 3-5 deep breaths.


Incorporating these yoga poses into your daily routine can effectively relieve tension and promote well-being after prolonged sitting. By alleviating discomfort, these practices enhance productivity and overall physical health.

Author: Emily James, Yoga Instructor

Credit and rights belong to OMG I Yoga

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