wellness yoga

Best Asanas for Working From Home

I’ve been working from home since before the pandemic, and working from home is awesome in a lot of ways. However, it does have its downfalls.

For me, working from home sometimes looks like being sat in an office chair looking at my computer for 8-10 hours a day. That isn’t good for the body or the mind. Personally, it makes me a bit stiff and sore.

There are a few Asanas that you can incorporate into your practice that can absolutely help with some of the soreness and stiffness than come with working from your desk at home all day.


1. Bow Pose, or Dhanurasana

Bow Pose helps to open up your shoulders and chest, which is particularly helpful and feels great if you tend to slouch at your desk. It also gives a good stretch to your hamstrings and legs, which may be getting less use than you want them to get during office hours.

2. Bridge Pose, or Setu Bandha Sarvangasana

Bridge Pose is kind of the opposite of what we’re doing when we’re hunched over all day, so it feels good to pull your body in the opposite way of what it’s gotten into the habit of doing. It helps increase circulation, which might not be getting much during the work day, and it also helps to move and stretch out the spine.

3. Standing Side Bend

I love standing up for a standing side bend halfway through the workday, personally. Sitting totally upright all day without getting any movement in the sides of your body all day isn’t ever ideal. Standing side bend helps improve flexibility, and strengthens your abdominal muscles, which then helps to straighten and strengthen your spine.

4. Extended Puppy Pose

Extended Puppy Pose can feel awesome to get into after a long day sitting down at a desk, especially because of that nice stretch you get in your lower back, an area that may get a bit ignored during the day.

5. Low Lunge

Low lunge is great for when you’re working from home because it uses many different parts of your body. You’re using your hamstrings, your abdominals, stretching the hips and more.


I hope some of these Asanas will help some of you guys if you’re feeling sore, stiff, or like you just need to get your body moving after a long day.

I’ve been working more (as you can probably guess from this post), but I plan to be posting more again like I had been. Enjoy your Wednesday everyone!

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