5 Yoga Poses That Office Ladies Must Know

Office going ladies will take no time to agree that a desk job takes a huge toll on the body. Sitting for 8 to 10 hours a day stiffs the muscles of the hips, back, neck and takes away the vibrancy of the body. In worse cases, even the posture of the body could also be adversely affected.


Researchers have found that sitting for prolonged durations can also cause various health problems such as uneven blood pressure, cardiac problems, energy depletion, and even premature aging. Office working ladies often find themselves sucked out of all the vibrancy and liveliness. This also takes away the glamour from their faces and makes them unattractive.


However, every office-going lady need not bear this fate. A little determination and effort can save them from this otherwise inevitable outcome. So, what is the way? Yoga. Yes, Yoga is the answer to all the problems you have been suffering from till now.


Not only will Yoga take away the problems, but it will also restore your lives with rejuvenated energy and exuberance. Practicing Yoga daily will undo all the harm that the office desk causes you. Doing some specific yoga postures will target and heal the muscular and skeletal joints that trouble you the most. Not only that, but it will also help you calm your mind and deal with mental turbulence as well.


So, Yoga is the best way to relax the body of all the pain and troubles. But, there are so many Yoga postures, which one to practice? You need not worry about that. We have compiled a list of the best Yoga postures for all the office-going ladies. Doing these postures will be more than enough to experience all the benefits we mentioned above.


So, here goes the list.


  • Adho Mukha Svanasana ( Downward facing dog pose):

If there is only one Yogasana that you can practice, make it Downward facing dog. Known as the 'most quintessential yoga pose', this is the go-to Yoga pose for all beginners. It helps stretch and relax the muscles of the legs, back, and arms. This Yoga pose will take away the strain caused to the muscles in the office.

This is one of the easiest poses in Yoga. You just have to stretch your body in a 'V' shape. The hands and the legs should be completely straight without any bends. The hips should be held as high as possible. Make sure that hands are shoulder widths apart and fingers are grounded and pointing forward. The legs should also be in the same line as hands and grounded. The face must be downfacing and looking towards the legs.

Be aware of your breath while you hold this posture for 30-60 seconds. This pose will also relax your wrists that might strain because of constant typing.



  • Bhujangasana (Cobra Pose):

This is a great Yoga pose for ladies who are specifically troubled with back pain. Doing this pose regularly will completely relieve you of your back pain and will make your spine more flexible.

 Start this posture by completely lying down on the ground with hands on your sides. Now, bring the hands forward and place the palms on the ground near your chest. After that, push against the hands so that your body will rise slowly in a slight backbend. The legs shouldn't lift and be completely grounded. Straight as far as you can but without putting your muscles under tension. Your gaze should be directed upwards.

Hold this posture for 30-60 seconds and then slowly return to the pose from which you started.


  • Balasana(Child's pose):


This is the standard Yogasana for relaxation in every yoga class. Along with relaxing the body, this pose also puts the mind to rest and calms it down. It makes you relaxed and innocent just like a child. Hence, known as Child's pose.

To do this pose, sit on the ground with your legs folded. The toes should be touching and the knees should be held slightly apart. Then slowly bend forward and drape your chest between the thighs. The hands should be loose and relaxed while stretched forward. Release all the tension from all muscles and relax without any strain, quietly.

Hold this posture for few minutes and then return to the starting position.


  • Tadasana(Mountain Pose):


This is another great yoga pose for stretching the back and opening of chests. This posture stretches all parts of the body giving complete relaxation.


To do this asana, stand straight with your feet hip-width apart. Bring your hands forward with thumbs tugged to each other and palms facing down. Stretching the hands forward, raise them slowly over your head in a complete circular motion. Slowly, take the hands back and your body will also bend backward slightly. Inhale while stretching forward. Then, again bring back the hands in their starting position in the same circular motion while exhaling.


Doing this asana a few times will release all the strain from the muscles and clear blockages.


Vrikshashana (Tree pose): 

This pose is a little compared to the ones mentioned above. To do this, stand straight and raise your left leg so that the sole of your foot is placed straight and firmly on the thighs of your right leg. Then, raise join the palms of your hands and raise them above your head while inhaling.


Try to find your balance while doing this asana and take deep breaths. Then, while exhaling, bring down the hands and stand straight again. Repeat the same Asana with your right leg.


Doing this will give you both physical and mental stability. It will make your body flexible and your mind calm.


You can start your Yoga journey with these poses. If you give it a fair amount of time, you will start seeing the results pretty early. The office desk won't feel like a burden then. And if you aren't troubled by it, your work efficiency will increase too. So, these Yoga poses are quintessential for all the office ladies who don't want to lose their vigour and health due to their jobs and want to live their life in complete exuberance.









Every great dream begins with a dreamer.

Harriet Tubman