10 Yoga Poses to improve your posture when working from home

work from home

Here are a collection of poses designed to strengthen your neck and spine with yoga poses.

If you work from home, home school the kids or are on the computer all day, you may find that you are getting neck and back pain towards the end of the day. Working from home is great but most people spend more time in front of the computer than in the workplace as all meetings are held online. The advantage of being at home, is you can take a break and try out these yoga poses which will improve your posture and strengthen your back and neck muscles. Humans were not designed to sit still for 8-12 hours or more a day. You need to move! If you need stress relief, try pranayama or meditation. Life in general can be improved with yoga.

If you are looking to go deeper into Yoga, check out House of Yoga for yoga teacher training.

1. Mountain Pose (Tadasana) – stretch the neck and spine

In mountain pose, the body is in perfect alignment. Standing up straight and gazing forwards. Shoulders are held back and chest open with the head, neck and spine stacked in one line and tail bone slightly tucked. Starting with the arms on each side of the body and palms facing forwards, inhale and lift both arms up, exhale, slowly bringing the arms back down. Do 5-6 rounds. This pose is easy to fit in when you take a break from your desk.

Mountain pose for posture
plank pose
2. Plank Pose (Phalakasana) – strengthen your core

Plank pose is a foundation pose that will strengthen your back, neck, abdominal, shoulder and arm muscles. The shoulders are stacked directly above the wrists, which are shoulder width apart. Engage the muscles between your shoulder blades and push the floor away.The abdominal muscles are engaged so that the body is in a straight line. Slowly build up the length of time you stay in this pose as you get stronger.

3. Cow Face Pose (Gomukhasana) – flexibility, straight and strong back

Cow face pose can be done at anytime when you are sitting at your desk. It is great for improving the posture of your upper back. With your left arm behind your back, reach the fingers towards your right shoulder blade. Lift your right arm and bend the elbow, so that your right finger tips reach the left finger tips. Clasp the hands together. If this is not possible, you can hold a small towel between the two hands. Lift your chest, drawing your shoulders and elbows back. Hold for 5 breaths then switch sides.

Cow face pose
cobra pose
4. Cobra Pose (Bhujangasana) – strengthen and stretch the neck and spine

Cobra pose is another great pose for strengthening the back muscles and improving your posture. Start by laying on your belly. Place your hands on the mat just outside your shoulders, with fingers spread and inhale, lift and open the chest, pushing the floor away. Engage the back and neck muscles, bring the shoulder blades towards each other and push the ribs forwards. Hold for 5 breaths.

5. Camel Pose (Ustrasana) – a strong and flexible spine

If you are hunched over your computer all day, try camel pose to undo the damage. Start by kneeling on the floor, hip distance apart. Tuck your toes and push your hips forward, with your hands on your lower back as illustrated or holding on to your heels. Lean back and open your chest, whilst pushing the pelvis forwards. The thighs should be perpendicular to the floor and engaged. Your neck can be engaged (as illustrated) or extended back. Hold the pose for 5 breaths.

Camel pose
Wide-Legged Forward Fold (Prasarita Padottanasana)
6. Wide-Legged Forward Fold (Prasarita Padottanasana) – lengthen and relax the spine

This pose will help lengthen your spine and give you a good stretch. There are many arm variations – you can hold on to your big toes as illustrated or clasp the hands behind your back. With the feet apart and outside the hips, inhale and open the chest, gazing forwards, then exhale, folding forwards to as far as it feels comfortable. You can hang onto your toes and pull yourself closer to the floor, lengthening the spine. Relax the neck. Repeat a few times.

7. Bridge Pose (Setu Bandha Sarvangasana) -strong core and legs

After a long day at your desk, bridge pose will give your back, chest and spine a good stretch and revitalize your body and mind. Start laying on your back with the knees up. Clasp the hands together and wiggle your upper arms under your shoulders. Keeping the knees and feet hip distance apart, inhale and lift the pelvis up, engaging your abdominal, back and leg muscles. Press the feet towards the floor and push your chest away from the arms. Hold for 5 breaths.

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Bridge pose
Downward Facing Dog (Adho Mukha Svanasana)
8. Downward Facing Dog (Adho Mukha Svanasana) – stretch and lengthen the neck, spine and hamstrings

Downward facing dog is a foundation pose that will stretch and strengthen your back and spine, as well as your arms and shoulders. Starting in plank pose, lift your tail bone upwards and backwards, pushing the floor away with your outstretched hands. Engage the muscles between your shoulder blades and your core. Gaze towards your toes with your neck relaxed. The knees can be straight or slightly bent. Hold for 5 breaths.

9. Bow Pose (Dhanurasana) – strong and flexible back, chest and shoulders

This back strengthening pose is perfect for people who have been sitting at a desk all day. It also stretches the chest and shoulders, front of the hips and thighs. To get into this pose, lie on your belly and grab your outer ankles on each side. Inhale and lift and open your chest, push your legs back against your hands, engage the back muscles to form the bow shape. Look forwards and take 5 breaths. Try not to splay the knees, keep them hip distance apart.

Bow Pose (Dhanurasana)
Fish Pose (Matsyasana)
10. Fish Pose (Matsyasana) – strong neck and back

Fish pose improves posture by strengthening the back neck and back muscles. It might be challenging for beginners. To get into this pose, lie on your back and slip your hands under your buttocks with the palms facing down, keeping the arms close to your body. As you inhale, press the elbows and forearms into the floor, lifting your chest and neck away from the floor, arching your back. The head rests on the floor and the neck is extended. Arch the back by engaging the back muscles but do not put any pressure or strain on the neck. Hold for 5 breaths. Counter the pose by drawing your thighs up and wrapping your arms around them to form a ball, flexing your neck.

If you choose a few of these poses or all of them and practice them regularly, you will find that your posture will improve effortlessly. The supporting muscles of your back and neck will be stronger and pain-free even after many hours at your desk.