7 Must Have Yoga Exercises For Office-Goers

Have prolonged working hours taken a toll on your health? Has that office chair given

you neck, back and shoulder pain?

Here are some poses that will help you get rid of that pain instantly.

Bharadvaja’s Twist

(Pose for Neck, Shoulders, Back and Hips)

Benefits

1. Massages the abdominal organs

2. Helps relieve stress

3. Improves digestion

Big Toe Pose ( Padangusthasana )

(Pose for Thighs, Shoulders, Hips, and Neck)

Benefits

1. Stimulates liver and kidney

2. Improves digestion

3. Helps relieve symptoms of menopause

Bow Pose ( Dhanurasana )

(Pose for Back, Thighs, Shoulders, and Neck)

Benefits

1. Improves posture

2. Strengthens back muscles

3. Stimulates the organs of neck and abdomen

Cat Pose ( Marjaryasana )

(Pose for Back, Shoulders, Hips and Neck)

Benefits

Cow Pose ( Bitilasana )

( Poses for Back, Shoulders, Hips, and Neck )

Benefits

1. Gentle massage to the spine

2. Stretches the torso and neck

Camel Pose ( Ustrasana )

(Pose for Back, Thighs, Shoulders, and Neck)

Benefits

Stretches the entire front of the body, the ankles, thighs and groins, abdomen and chest, and throat
Stretches the deep hip flexors (psoas)
Strengthens back muscles
Improves posture
Stimulates the organs of the abdomen and neck

Fish Pose ( Matsyasana)

(Poses for Back, shoulder, and neck)

Benefits

Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
Stretches and stimulates the muscles of the belly and front of the neck
Stretches and stimulates the organs of the belly and throat
Strengthens the muscles of the upper back and back of the neck
Improves posture