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Working From Home: 10 Yoga Poses to Help You Relax

If working from home has left you with back pain, you are not alone. Remote working has altered the way we work and our physical health. Studies have found that 41% of respondents working from home experience back pain, while 24% experience neck pain.

In addition to physical pain, increased fatigue and disturbed sleep patterns have been reported by employees who work from home. Thankfully, there are many techniques that can help to alleviate the physical and mental stresses. These include, taking a break every hour and stretching throughout the day.

Yoga is another activity that can be greatly beneficial for home workers. It can be done by people of all ages and fitness levels and doesn’t require any special equipment; although a yoga mat does make for a more comfortable practice.

The yoga poses below are ideal for home workers. Add them to your daily routine to improve your work-from-home experience and overall well-being.  

5 Day-Ending Poses for Working From Home

Child’s Pose:

Position yourself on your hands and knees, preferably on a yoga mat or carpeted area in your home. Separate your knees slightly wider than your hips and place your toes close together. Lower your hips back so you are sitting on your feet. Stretch your arms out in front of you with your palms resting on the floor. Close your eyes, clear your mind, and relax. Take 10 deep breaths or more.

Karolina Grabowska, Pexels
Cat/Cow Pose:

This pose is great for getting rid of tension in the shoulder blades and spine. Position yourself on your hands and knees in a table position. As you inhale, lift your head and hips in an upward direction, letting your belly drop towards the floor. As you exhale, move in the opposite direction, rounding your spine up and shifting your gaze to your navel. Repeat 5-10 times.

Anastasia Shuraeva, Pexels
Anastasia Shuraeva, Pexels
Standing Forward Fold:

Feel the release of tension and stress at the end of the day with this simple pose. Stand with your feet hip-width apart with the knees slightly bent and roll forward. Let your arms hang in front of you or grab the elbows with the opposite hand for a deeper stretch. Roll up slowly after 10 seconds and repeat 5 times.

Slow Neck Stretch:

This pose will relieve neck tension that has accumulated from staring at a screen or phone. Sitting in a chair, tilt your head to the right while reaching your left hand towards the ground. Place the right hand on the left ear, adding a gentle pull to intensify the stretch. Take 3-5 deep breaths in this position, then repeat on the other side.

Happy Baby Pose:

This yoga pose will open the hips and back after a long day of being in front of the computer. Lie on your back, bending your knees towards your chest, with the soles of your feet facing upwards. Grab your feet from the inside, pulling in a downward motion gently to deepen the stretch. Breathe deeply and rock gently from side to side for a massaging effect.


Yoga Poses to Help You Relax

Corpse Pose:

Every yoga session ends with corpse pose to relax and reset the body. This is the ultimate yoga pose for relaxation. Simply lie on your back with your legs spread out comfortably in a V-shape, arms relaxed at your sides. Try adding a pillow or rolled-up towel under your knees for extra support, if you need it. Stay here for as long as you wish.

Elina Fairytale, Pexels
Downward-Facing Dog:

This pose will stretch out tightness in the legs, arms, and back. Start on your hands and knees in a tabletop position. Tuck your toes under and then extend your legs back, raising your hips towards the ceiling. Your palms remain flat on the floor, arms outstretched in front of you. Remain here for 5-10 breaths. Try pedalling your feet slowly to stretch out your hamstrings for a different variation.

Matthew Henry, Burst
Tree Pose:

This pose will improve your balance and calm your mind. Stand with your feet together and find a fixed spot to focus on. Lift one foot and place it on the side of the shin or thigh of the opposite leg, knee facing outwards. Put your hands together in a prayer position at your chest. Imagine the crown of your head being pulled upwards to help you with your posture and balance. Hold for three breaths, and then repeat on the other side. For an extra challenge, try it with your eyes closed, or raise your hands in prayer position above your head.

Yayan Sopian, Unsplash
Supine Twist:

This pose is ideal for releasing tightness in the back and neck. Lie down on your back in a T-shape, feet together, and arms stretched out to the sides. Bend your knees in towards your chest and drop them to the right, while keeping your arms on the floor. Turn your head to the left. Maintain this pose for three breaths and then repeat on the other side.

Marta Wave, Pexels
Easy Pose:

This pose is perfect for clearing the mind at the end of a busy day. Sit cross-legged on the floor, back straight and shoulders pressing down away from the ears. Place your hands on your knees, facing upwards in a receiving position. Close your eyes and breathe deeply for at least one minute. Stay here for as long as you wish. If you feel tightness in your hips, place a small pillow under your bottom for more comfort.

Klaus Nielsen, Pexels

These yoga poses help you relax and can be used at any time throughout the day. Enjoy the benefits that yoga can bring to your body, mind, and spirit, while of working from home.  

Brown, Alyssa. “9 Essential Yoga Poses for Desk Workers.” Yoga Digest,

Drummond, Cyra-Lea. “3 Surprising Health Risks of Working From Home.” Very Well Health,

Eichenseher, Tasha. “A Yoga Sequence to Train Your Brain to Relax.” Yoga Journal,

Gregoire, Carolyn. “12 Yoga Poses To Undo The Damage Of Your Desk Job.” Huff Post,

“Remote working and the risks to physical health.” Unum, www.

Xiao ,Yijing et al. “Impacts of Working From Home During COVID-19 Pandemic on Physical and Mental Well-Being of Office Workstation Users.” J Occup Environ Med, 2021 Mar; 63(3): 181–190.

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