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Poses for a desk-bound day

A long day in a chair shortens the hip flexors and rounds the upper back. These poses move both in the other direction.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

140 poses that work the desk work — neck, shoulders and hips

Sorted from the most accessible upwards. Each page lists its own cautions.

सेतुबंधासन● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Child's Pose● Bālāsana Beginner · restorative · 2–5 minutes Cobra Pose● भुजंगासन Beginner · backbends · 15–30 seconds, 2–3 rounds पर्वत आसन● Tāḍāsana Beginner · standing · 30–60 seconds Auspicious Pose स्वस्तिकासन सुरुवातीचे · बसून · 1–4 मिनिटे Bharadvaja's Twist I Bharadvājāsana I नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes Bound Angle Pose Baddha Koṇāsana सुरुवातीचे · बसून · 1–3 मिनिटे Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat Dolphin Plank Pose Makara Adho Mukha Śvānāsana नवशिका · तोल · 20–45 सेकंद Easy Bow Pose Sarala Dhanurāsana नवशिके · मागे वाकण्याची आसने · 15–30 सेकंद, 2 फेऱ्या Easy Pose सुखासन सुरुवातीचे · बसून · 1–5 मिनिटे Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held अश्वसंचालनासन Aśva Sañcālanāsana Beginner · standing · 30–60 seconds उत्तान शिशोसन उत्तान शिशोसन नवशिके · उलटी आसने · 60–120 सेकंद Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side Happy Baby Pose आनंद बालासन Beginner · restorative · 1–3 minutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes Hero Pose Vīrāsana सुरुवातीचे · बसून · 1–4 मिनिटे Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes Knees-to-Chest Pose पवनमुक्तासन Beginner · restorative · 1–3 minutes Legs-Up-the-Wall Pose विपरीत करणी सुरुवातीचे · इन्व्हर्शन · 5–10 मिनिटे Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds शलभासन शलभासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या Low Lunge अंजनेयासन Beginner · standing · 30–60 seconds Melting Heart Pose Anāhatāsana नवशिके · मागे वाकण्याची आसने · 1–2 मिनिटे Plank Pose फलकासन नवशिका · तोल · 20–45 सेकंद Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths Raised Arms Pose हस्त उत्तानासन Beginner · backbends · 2–3 breaths Reclining Bound Angle Pose सुप्त बद्धकोणासन Beginner · restorative · 5–10 minutes Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes Reclining Hand-to-Big-Toe Pose सुप्त पादांगुष्ठासन Beginner · restorative · 1–3 minutes each side Reverse Tabletop Pose Ardha Pūrvottānāsana नवशिके · मागे वाकण्याची आसने · 20–30 सेकंद, 2 फेऱ्या Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds बसून करायचे साधे वळण Vakrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद सर्पासन सर्पासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या स्फिंक्स आसन Sālamba Bhujaṅgāsana नवशिके · मागे वाकण्याची आसने · 1–3 मिनिटे Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds उभ्याने पाठीच्या कण्याचे वळण Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side Supine Spinal Twist Supta Matsyendrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–120 सेकंद Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes Thread the Needle Pose Parivṛtta Bālāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–90 सेकंद Thunderbolt Pose Vajrāsana सुरुवातीचे · बसून · 1–5 मिनिटे Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side ऊर्ध्व हस्तासन ऊर्ध्व हस्तासन Beginner · standing · 30–60 seconds Warrior I वीरभद्रासन I Beginner · standing · 30–60 seconds Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side सिद्धासन सिद्धासन मध्यम · बसून · 2–5 मिनिटे Archer Pose Ākarṇa Dhanurāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 20–40 सेकंद Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side Boat Pose Nāvāsana मध्यम · बसून · 20–40 सेकंद धनुरासन धनुरासन Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds Crow Pose Kākāsana मध्यम स्तर · तोल · 3–8 श्वास Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds Four-Limbed Staff Pose Caturaṅga Daṇḍāsana मध्यम स्तर · तोल · 1–3 श्वास Half Boat Pose Ardha Nāvāsana मध्यम · बसून · 15–30 सेकंद अर्ध धनुष्य आसन Ardha Dhanurāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 15–20 सेकंद Half Frog Pose Ardha Bhekāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 20–30 सेकंद अर्ध मत्स्येंद्र आसन अर्ध मत्स्येंद्रासन Intermediate · twists · 30–60 seconds each side अर्ध पद्मासन अर्ध पद्मासन Intermediate · seated · 1–3 minutes each side Headstand Preparation Śīrṣāsana (Prārambhika) मध्यम · उलटी आसने · 20–45 सेकंद High Crescent Lunge Utthita Aśva Sañcālanāsana मध्यम · उभे राहून · 30–60 सेकंद Intense Side Stretch Pose Pārśvottānāsana मध्यम पातळी · पुढे वाकण्याची आसने · 45–90 सेकंद Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 30–60 सेकंद Pendant Pose Lolāsana मध्यम स्तर · तोल · 3–8 श्वास Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side Plough Pose Halāsana मध्यम · उलटी आसने · 45–90 सेकंद Rabbit Pose Śaśāṅgāsana मध्यम पातळी · पुढे वाकण्याची आसने · 15–30 सेकंद Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side पार्श्व धनुष्य आसन Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds Upward-Facing Dog ऊर्ध्व मुख श्वानासन Intermediate · backbends · 15–30 seconds Wild Thing Camatkārāsana मध्यम स्तर · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–20 सेकंद Yogic Seal Pose Yogamudrāsana मध्यम · बसून · 30–60 सेकंद Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bound Lotus Pose Baddha Padmāsana प्रगत · बसून · प्रत्येक बाजूला 20–45 सेकंद Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds बकासन बकासन Advanced · balance · 3–8 breaths Ear Pressure Pose Karṇapīḍāsana प्रगत · उलटे आसन · 20–45 सेकंद Extended Hand-to-Big-Toe Pose उत्थित हस्त पादांगुष्ठासन प्रगत · तोल · 5–15 सेकंद Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths Flying Pigeon Pose Gālavāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास फोरआर्म स्टँड Piñcha Mayūrāsana प्रगत · उलटे आसन · 15–45 सेकंद मंडूकासन Bhekāsana Advanced · backbends · 10–20 seconds Front Splits Hanumānāsana प्रगत · बसून · प्रत्येक बाजूला 30–60 सेकंद Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Gheranda's Pose Gheraṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 15–20 सेकंद Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side अर्ध मत्स्येंद्र आसन II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Handstand Adho Mukha Vṛkṣāsana प्रगत · उलटे आसन · 10–40 सेकंद Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds Lord of the Dance Pose नटराजासन प्रगत · तोल · 5–15 सेकंद Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths पद्मासन पद्मासन प्रगत · बसून · प्रत्येक बाजूला 1–3 मिनिटे Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana प्रगत · पाठीमागे वाकणे · प्रत्येक बाजूला 5–10 सेकंद One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds सुप्त वज्रासन सुप्त वज्रासन Advanced · seated · 15–30 seconds वळवलेले पार्श्वकोन आसन Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths Scales Pose Tolāsana Advanced · balance · 5–10 breaths Scorpion Pose Vṛścikāsana प्रगत · उलटे आसन · 10–20 सेकंद Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths पार्श्व बकासन पार्श्व बकासन प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास Supported Headstand सालंब शीर्षासन प्रगत · उलटी आसने · 30 सेकंद ते 3 मिनिटे, काही महिन्यांत हळूहळू वाढवत Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually ट्रायपॉड शीर्षासन सालंब शीर्षासन II प्रगत · उलटे आसन · 20–60 सेकंद Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास आधाराशिवाय शीर्षासन Nirālamba Śīrṣāsana प्रगत · उलटे आसन · 15–45 सेकंद Unsupported Shoulderstand Nirālamba Sarvāṅgāsana प्रगत · उलटे आसन · 10–30 सेकंद Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds Upward Lotus in Shoulderstand Ūrdhva Padmāsana प्रगत · उलटे आसन · 15–30 सेकंद Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds

Asked before class

Which yoga poses work the desk work — neck, shoulders and hips?

140 poses on this site do, 58 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Posture and upright sitting 171Hips 181Hamstrings 54The back and spine 175Neck and shoulders 166Core and trunk 141Balance and steadiness 40Wrists and forearms 35Winding down 25

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

The people behind these sites

Follow the build

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 @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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प्रकाशक

Amit Sharma

ऑकलंडमधील रिअल इस्टेट एजंट आणि मार्केटर. संदर्भासह मोफत डेटा टूल्स बनवतात.

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