இந்தியா சுகாதார வளையத்தின் ஒரு பகுதி
YogaPath
தமிழ்
EnglishEnglish हिन्दीHindi मराठीMarathi বাংলাBengali தமிழ்Tamil తెలుగుTelugu ગુજરાતીGujarati ಕನ್ನಡKannada മലയാളംMalayalam ਪੰਜਾਬੀPunjabi

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.

Bridge Pose● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Child's Pose● Bālāsana Beginner · restorative · 2–5 minutes Cobra Pose● Bhujaṅgāsana Beginner · backbends · 15–30 seconds, 2–3 rounds Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds Auspicious Pose Svastikāsana தொடக்கநிலை · அமர்ந்து · 1–4 நிமிடங்கள் Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes Bound Angle Pose Baddha Koṇāsana தொடக்கநிலை · அமர்ந்து · 1–3 நிமிடங்கள் 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 Beginner · balance · 20–45 seconds Easy Bow Pose Sarala Dhanurāsana Beginner · backbends · 15–30 seconds, 2 rounds Easy Pose Sukhāsana தொடக்கநிலை · அமர்ந்து · 1–5 நிமிடங்கள் 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 Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds Extended Puppy Pose Uttāna Śiśosana Beginner · inversions · 60–120 seconds 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 Ānanda Bālāsana Beginner · restorative · 1–3 minutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes Hero Pose Vīrāsana தொடக்கநிலை · அமர்ந்து · 1–4 நிமிடங்கள் Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes Knees-to-Chest Pose Pavanamuktāsana Beginner · restorative · 1–3 minutes Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds Locust Pose Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds Melting Heart Pose Anāhatāsana Beginner · backbends · 1–2 minutes Plank Pose Phalakāsana Beginner · balance · 20–45 seconds Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths Reclining Bound Angle Pose Supta Baddha Koṇāsana Beginner · restorative · 5–10 minutes Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side Reverse Tabletop Pose Ardha Pūrvottānāsana Beginner · backbends · 20–30 seconds, 2 rounds Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side Snake Pose Sarpāsana Beginner · backbends · 10–20 seconds, 3 rounds Sphinx Pose Sālamba Bhujaṅgāsana Beginner · backbends · 1–3 minutes Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds Standing Spinal Twist 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 Beginner · twists · 60–120 seconds each side 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 Beginner · twists · 60–90 seconds each side Thunderbolt Pose Vajrāsana தொடக்கநிலை · அமர்ந்து · 1–5 நிமிடங்கள் Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side Accomplished Pose Siddhāsana Intermediate · seated · 2–5 minutes Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds Crow Pose Kākāsana Intermediate · balance · 3–8 breaths 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 Intermediate · balance · 1–3 breaths Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side Half Lotus Pose Ardha Padmāsana Intermediate · seated · 1–3 minutes each side Headstand Preparation Śīrṣāsana (Prārambhika) Intermediate · inversions · 20–45 seconds High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds 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 Intermediate · backbends · 30–60 seconds each side Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side Plough Pose Halāsana Intermediate · inversions · 45–90 seconds Rabbit Pose Śaśāṅgāsana Intermediate · forward bends · 15–30 seconds 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 Side Bow Pose 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 Ūrdhva Mukha Śvānāsana Intermediate · backbends · 15–30 seconds Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds Crane Pose Bakāsana Advanced · balance · 3–8 breaths Ear Pressure Pose Karṇapīḍāsana மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 20–45 வினாடிகள் Extended Hand-to-Big-Toe Pose Utthita Hasta Pādāṅguṣṭhāsana Advanced · balance · 5–15 seconds Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths Flying Pigeon Pose Gālavāsana Advanced · balance · 3–6 breaths each side Forearm Stand Piñcha Mayūrāsana மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 15–45 வினாடிகள் Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side Handstand Adho Mukha Vṛkṣāsana மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 10–40 வினாடிகள் 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 Naṭarājāsana Advanced · balance · 5–15 seconds Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths Lotus Pose Padmāsana Advanced · seated · 1–3 minutes each side 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 Advanced · backbends · 5–10 seconds each side One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds Revolved Side Angle Pose 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 மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 10–20 வினாடிகள் Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths Side Crane Pose Pārśva Bakāsana Advanced · balance · 3–6 breaths each side Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually Tripod Headstand Sālamba Śīrṣāsana II மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 20–60 வினாடிகள் Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana Advanced · balance · 3–5 breaths each side Unsupported Headstand Nirālamba Śīrṣāsana மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 15–45 வினாடிகள் Unsupported Shoulderstand Nirālamba Sarvāṅgāsana மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 10–30 வினாடிகள் Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds Upward Lotus in Shoulderstand Ūrdhva Padmāsana மேம்பட்ட நிலை · தலைகீழ் நிலைகள் · 15–30 வினாடிகள் 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 மற்றும் 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.

ஆதாரம்·Published asana references·asana names, alignment and cautions as taught·மறுபரிசீலனை ஜூலை 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.

MoveLab

இதே அசைவு முறைக்கான ஜிம் உபகரணப் பயிற்சி.

தரவு · ஜூலை 2026 GymFinder

200+ இந்திய நகரங்களில் உள்ள ஜிம்கள், ஆய்வு செய்யப்பட்ட கட்டண வரம்புகளுடன், பணம் பெற்ற இடம் எதுவும் இல்லாமல்.

தரவு · ஜூலை 2026 SehatCheck

இதே எண்கள், மேற்கத்திய வரம்புகளுக்குப் பதிலாக ஆசிய-இந்திய அளவெல்லைகளுக்கு எதிராகப் படிக்கப்பட்டவை.

தரவு · ஜூலை 2026 DietPlanIndia

ஒவ்வொரு நாளுக்குமான திட்டம் — எண்களை நீங்கள் கூட்ட வேண்டியதில்லை, அதுவே கூட்டித் தருகிறது.

தரவு · ஜூலை 2026 ThaliFacts

இந்திய உணவு ஒரு ரொட்டி, ஒரு கட்டோரி அளவில் கணக்கிடப்படுகிறது — பெயரிடப்படாத 100 கிராம் அளவில் அல்ல.

தரவு · ஜூலை 2026 RunIndia

நீங்கள் உண்மையிலேயே தக்கவைக்கக்கூடிய ஒரு முடிவு நேரத்துக்குப் பின்னால் உள்ள வேக கணக்கு.

தரவு · ஜூலை 2026 FuelFacts

அதே உணவுகள், உள்ளே செல்லும்போது கணக்கிடப்பட்டவை — அவற்றில் 1,799, நேரடியாக USDA அட்டவணைகளிலிருந்து.

தரவு · ஜூலை 2026 amit.marketing

இவற்றை உருவாக்குவது யார், ஏன் இவற்றில் உள்ள ஒவ்வொரு எண்ணும் ஆதாரத்துடனும் தேதியுடனும் உள்ளது.

தி ஸ்டூடியோ

இந்தக் குடும்பத்தில் உள்ள 10 தளங்கள் அனைத்தையும், ஒவ்வொன்றும் எதற்குப் பதிலளிக்கிறது என்பதுடன் பாருங்கள்

வெளியிட்டவர்

Amit Sharma

ஆக்லாந்து ரியல் எஸ்டேட் ஏஜென்ட் மற்றும் மார்க்கெட்டர். ஆதாரம் கொண்ட இலவச தரவுக் கருவிகளை உருவாக்குபவர்.

பணியைப் பின்தொடருங்கள்