Yoga for a desk-bound neck, shoulders and hips
Ten poses aimed at the three places a chair shortens: the front of the hips, the front of the chest, and the muscles that hold the head forward.
20MINUTES ON THE MAT · 10 POSES
The whole practice, posted the way a timetable is posted: 10 poses across 20 minutes, each one holding for as long as the ruler below says it holds. At 2.5 MET that is about 61 kcal for a 70 kg adult, at once or twice through.
সূত্র·YogaPath সিকোয়েন্স ডেটা — যেভাবে শেখানো হয়, সেই অনুযায়ী স্থিতির সময়·one breath ≈ 5 s · ruler spans the published 20 min·পর্যালোচিত জুলাই 2026
Eight hours in a chair puts the hip flexors in a shortened position, rounds the upper back, and asks the neck extensors to hold the head in front of the shoulders all day. None of that is an injury and none of it needs treating — it is simply a position held too long, and the answer is to spend some time in the opposite ones.
The sequence, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
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1
সুখাসন সুখাসন
1 minute
Sit tall and take ten slow breaths, letting the shoulders drop.
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2
Thread the Needle Pose Parivṛtta Bālāsana
1 minute each side
Thread one arm under the other and rest the shoulder down.
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3
Melting Heart Pose Anāhatāsana
1–2 মিনিট
Hands forward, chest melting towards the floor, hips over the knees.
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4
মার্জার ভঙ্গি Mārjaryāsana
10 rounds
Move the spine through flexion and extension with the breath.
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5
লো লাঞ্জ Añjaneyāsana
1 minute each side
Low lunge with the back knee padded — this is the hip flexor pose.
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6
গরুড়াসন গরুড়াসন
প্রতি দিকে 45 সেকেন্ড
Eagle arms, standing or seated, to open between the shoulder blades.
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7
Cow Face Pose গোমুখাসন
প্রতি দিকে 45 সেকেন্ড
Cow-face arms with a strap if the hands do not meet.
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8
ঊর্ধ্ব হস্তাসন হস্ত উত্তানাসন
3 breaths, 3 times
Stand and reach overhead with a small upper-back arch.
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9
দাঁড়িয়ে মেরুদণ্ড মোচড়ানোর ভঙ্গি কটিচক্রাসন
1 minute each side
Rotate the spine with the hips facing forward.
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10
সেতুবন্ধাসন Setu Bandha Sarvāṅgāsana
45 seconds, twice
Lift the hips and let the chest open towards the chin.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
Notes on practising it
The most useful version of this sequence is the short one done daily rather than the long one done fortnightly. Four poses at lunchtime beats twenty on Sunday.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- The stays are laid across the published 20 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 2.5 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 20
= 61 kcal for the whole practice
সূত্র·2024 Adult Compendium of Physical Activities·2.5 MET · 70 kg reference adult·পর্যালোচিত জুলাই 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
ক্লাসের আগে যা জিজ্ঞাসা করা হয়েছিল
How long does the Desk worker — neck, shoulders and hips sequence take?
About 20 minutes for 10 poses at the stay times listed. Suggested volume: once or twice through. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 61 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Desk worker — neck, shoulders and hips sequence suitable for beginners?
Yes. Every pose in it is a beginner-level shape with an accessible version, though you should still read each pose's own cautions — a beginner pose can still be wrong for a specific pregnancy, knee or neck.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other hours on the timetable
আসনের নাম প্রথাগত। এই পাতার প্রতিটি ধাপ, উপকারিতা ও সতর্কতা YogaPath-এর জন্য লেখা হয়েছে, কোনও বই, স্টুডিও বা অন্য কোনও লাইব্রেরি থেকে হুবহু নেওয়া নয় — দেখুন এই সাইট কীভাবে লেখা হয় এবং কী কী থেকে লেখা হয়। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
সূত্র·প্রকাশিত আসন-তথ্যসূত্র·যেভাবে শেখানো হয়, সেই অনুযায়ী আসনের নাম, অ্যালাইনমেন্ট ও সতর্কতা·পর্যালোচিত জুলাই 2026
The people behind these sites
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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
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@geetapatelnz
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GeetaPatelYoga
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