Standing Yoga Poses For Office
Ah, office life… That allure of a warm desk chair; the siren song of endless emails, the chime of Skype video calls - it’s all you’ve been juggling for hours 7-8 hours. And then all of a sudden, reality sets in. Stiff neck? Check. Sore back? Check. Energy levels plummeting faster than a coffee cup in a crowded breakroom? Check, check, check. But you know there are some standing yoga poses that can help you deal with all these problems?
In this blog, Ekattva Yogshala- a yoga school in Rishikesh- will share a list of some standing poses that will bring the magic of yoga to your cubicle. Easy to practice, these can be performed in-office clothes and with minimal space. You will feel rejuvenated, renewed, and all set to complete the rest of your workday.
Let’s get started!
What are the Best Standing Yoga Poses For the Office?
These yoga poses will help you destress from the burden of meetings, deadlines, and more:
1. Mountain Pose (Tadasana)
Let's begin with the basic one! Mountain Pose seems to be an easy one but it's an important posture to be adopted while doing several yoga practices. It is considered to be strengthening your posture and grounding your senses, keeping you centered. It's an excellent position for a mid-task reset.
How to do it:
Stand upright with your feet together or with the hips-width distance between them.
Activate your thighs, extend your spine, and bring your shoulders away from your ears.
Apply equal weight to both feet.
Let your arms hang naturally or place your hands in a prayer position at your chest.
Close your eyes for a moment, if comfortable, and take deep breaths.
2. Chair Pose (Utkatasana)
No, you’re not sitting in your office chair for this one! Chair Pose engages your thighs and strengthens your lower body. This pose strengthens your thighs and core while improving balance—great for combatting hours of sitting.
How to do it:
Stand with feet together.
Lower your knees and sit down, as if into a chair; your knees behind your toes.
Raise arms to the sky overhead, palms towards each other.
Straight back; hold for 5-10 breaths.
3. Tree Pose (Vrikshasana)
Feel like you’re losing your balance at work? Tree Pose can help bring back your mental focus and physical balance, all through a refreshing break. This standing yoga pose enhances your concentration, balance, and leg strength.
How to do it:
Place your balance and weight on one foot.
Rest the sole of your other foot against your ankle, calf, or thigh; just not the knee.
Fold your hands together over your chest, extend them over your head.
Focus on a point in front of you to steady your body.
Switch sides after a few breaths.
4. Standing Forward Fold (Uttanasana)
Tired of holding back tension in your back and shoulders? This forward bend is the way to go. This bend stretches the hamstrings, back, and shoulders and quiets the mind. Bonus: it increases blood flow to your brain.
How to do it:
Stand with your feet hip-width apart.
Hinge forward from your hips, letting your upper body hang down.
Keep a slight bend in your knees if needed.
Let your arms dangle or grab opposite elbows for added relaxation.
Hold for 5-10 breaths, then slowly roll up to standing.
5. Eagle Pose (Garudasana)
Stressed? Eagle Pose unites balance with deep stretch so you have something to release. It will stretch your shoulders, thighs, and hips. Focus and coordination are also improved among those who practice this standing yoga pose at office.
How to do it:
Stand with a slight bend of your knees.
Cross one of your thighs to the other one, and if possible hook your foot onto the opposite side of the calf.
Cross arms at the elbow and bring your palms together as much as you can.
Hold for several breaths and then switch sides
6. Warrior II (Virabhadrasana II)
Tap your inner warrior with this energizing pose to fuel your workday. This pose strengthens the legs, opens the hips, and gives a boost of confidence to take on tough tasks.
How to do it:
Stand with your feet wide apart.
Turn one foot out 90 degrees and the other slightly in.
Bend your front knee so it's directly above your ankle.
Stretch your arms out to the sides parallel to the floor.
Look over your front hand and hold for a few breaths before changing sides.
7. Standing Side Stretch
Sitting at a desk for many hours leaves one’s sides tight. This standing stretch pose opens up the torso and energizes the body. Simple stretch relieves tension in the sides and improves flexibility in the spine.
How to do it:
Stand tall and grasp your hands over your head.
Lean to one side, with your core on.
Hold for a few breaths, then switch sides.
8. Standing Cat-Cow Stretch
Oh, don’t worry. You don’t have to be on all fours to get your Cat-Cow on. This standing pose version is office-friendly. It loosens your spine and shoulders while relieving stress. It fixes stress or pain in the lower back and sciatica. Known for increasing flexibility, office professionals can also stretch muscle of their hips, back, abdomen, and chest.
How to do it:
Stand with your feet apart for hips. Interlace fingers, reaching for thighs.
Inhale. Curve forward, expanding your chest.
Exhale. Round your spine towards the ceiling; tuck your chin towards your chest.
Repeat this 5 to 10 breaths.
9. Half Moon Pose (Ardha Chandrasana)
Bring a touch of elegance to your office yoga practice with Half Moon Pose. This standing asana for office workers strengthens your core and opens hips and chest, all while improving your balance.
How to do it:
Stand up and lean against a desk or wall with one hand.
Lean onto one leg and take your other leg straight behind you.
Open your chest and reach your top arm toward the ceiling.
Hold for some breaths, then switch sides.
Why Yoga in the Office Works
Yoga isn’t just about physical fitness; it’s also a tool for mental clarity and stress relief. Practicing standing poses during your workday can:
- Boost energy: Stretching and moving counteracts the sluggishness of sitting.
- Improve focus: Yoga helps clear mental fog, so you can tackle tasks with renewed vigor.
- Reduce stress: Deep breathing and mindful movement calm your nervous system.
- Prevent stiffness: Regular stretching keeps your muscles limber and reduces the risk of work-related aches and pains.
Yoga in Office: Final Thoughts
Who says you can’t stay active while working a desk job? These standing yoga poses are simple, effective, and don’t require you to leave your workspace. So the next time you feel stiff or stressed, take a few minutes to stand up, stretch, and breathe. Your body and mind will thank you—and you’ll return to your tasks feeling refreshed and recharged. Namaste!
If you are a professional and wish to break free from the the hectic world of professional life for a while, our amazing online yoga programs can surely recharge your days, regardless of where you might be based.
These retreats are helping office workers rejuvenate, giving them a mindful experience:
Online meditation classes in India
Online pranayama course classes
Also read:
7 yoga poses for better blood circulation and energy boost
Most common yoga injuries and how to avoid them
Mantras for Focus: How to Stay Centered While Working From Home
Meditation at Your Work Desk: 6 Easy Exercises Anyone Can Do
