ਇੰਡੀਆ ਹੈਲਥ ਰਿੰਗ ਦਾ ਹਿੱਸਾ
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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.

Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds quadricepscalves Auspicious Pose Svastikāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–4 ਮਿੰਟ hip adductorsspinal erectors Bharadvaja's Twist I Bharadvājāsana I ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 30–60 ਸਕਿੰਟ obliquesspinal erectors Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes hip adductorsspinal erectors Bound Angle Pose Baddha Koṇāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–3 ਮਿੰਟ hip adductorship flexors Bridge Pose Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow abdominalsspinal erectors Child's Pose Bālāsana Beginner · restorative · 2–5 minutes lower backglutes Cobra Pose Bhujaṅgāsana Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes lower backhip flexors Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds abdominalsshoulders Easy Bow Pose Sarala Dhanurāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 15–30 ਸਕਿੰਟ, 2 ਗੇੜ quadricepsspinal erectors Easy Pose ਸੁਖਾਸਨ ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–5 ਮਿੰਟ hip adductorsspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held tricepschest Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Extended Puppy Pose Uttāna Śiśosana Beginner · inversions · 60–120 seconds ਲੈਟੀਸਿਮਸ ਡੋਰਸਾਈshoulders Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side lower backhip flexors Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Happy Baby Pose Ānanda Bālāsana Beginner · restorative · 1–3 minutes hip adductorsglutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes lower backglutes Hero Pose Vīrāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–4 ਮਿੰਟ quadricepsਗਿੱਟੇ Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes spinal erectorsquadriceps Knees-to-Chest Pose Pavanamuktāsana Beginner · restorative · 1–3 minutes lower backglutes Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes hamstrings Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds neckquadriceps Locust Pose Śalabhāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ spinal erectorsglutes Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds hip flexorsquadriceps Melting Heart Pose Anāhatāsana Beginner · backbends · 1–2 minutes ਲੈਟੀਸਿਮਸ ਡੋਰਸਾਈchest Plank Pose Phalakāsana Beginner · balance · 20–45 seconds abdominalsshoulders Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths chestshoulders Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reclining Bound Angle Pose Supta Baddha Koṇāsana Beginner · restorative · 5–10 minutes hip adductorship flexors Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes hip adductorslower back Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side hamstringscalves Reverse Tabletop Pose Ardha Pūrvottānāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 20–30 ਸਕਿੰਟ, 2 ਗੇੜ gluteshamstrings Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds shouldersspinal erectors Simple Seated Twist Vakrāsana ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 30–60 ਸਕਿੰਟ obliquesspinal erectors Snake Pose Sarpāsana ਸ਼ੁਰੂਆਤੀ · ਪਿੱਛੇ ਝੁਕਣ ਵਾਲੇ ਆਸਣ · 10–20 ਸਕਿੰਟ, 3 ਗੇੜ spinal erectorsrhomboids Sphinx Pose Sālamba Bhujaṅgāsana Beginner · backbends · 1–3 minutes spinal erectorschest Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release ਲੈਟੀਸਿਮਸ ਡੋਰਸਾਈabdominals Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side obliqueslower back Supine Spinal Twist Supta Matsyendrāsana ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 60–120 ਸਕਿੰਟ obliquesspinal erectors Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes chesthip flexors Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes chestshoulders Thread the Needle Pose Parivṛtta Bālāsana ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 60–90 ਸਕਿੰਟ obliquesrhomboids Thunderbolt Pose Vajrāsana ਸ਼ੁਰੂਆਤੀ · ਬੈਠ ਕੇ · 1–5 ਮਿੰਟ quadricepsਗਿੱਟੇ Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds shouldersspinal erectors Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds quadricepsglutes Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side lower backglutes ਸਿੱਧਾਸਨ Siddhāsana Intermediate · seated · 2–5 minutes hip adductorsspinal erectors Archer Pose Ākarṇa Dhanurāsana Intermediate · seated · 20–40 seconds each side hip flexorshamstrings Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side obliquesspinal erectors Boat Pose Nāvāsana Intermediate · seated · 20–40 seconds abdominalship flexors Bow Pose Dhanurāsana Intermediate · backbends · 15–25 seconds, 2–3 rounds quadricepsspinal erectors Camel Pose Uṣṭrāsana Intermediate · backbends · 20–30 seconds, 2 rounds hip flexorsquadriceps Crow Pose Kākāsana Intermediate · balance · 3–8 breaths shouldersabdominals Fish Pose Matsyāsana Intermediate · backbends · 20–40 seconds chestspinal erectors Four-Footed Pose Catuṣpādāsana Intermediate · backbends · 20–40 seconds, 2 rounds gluteshamstrings Four-Limbed Staff Pose Caturaṅga Daṇḍāsana Intermediate · balance · 1–3 breaths tricepschest Half Boat Pose Ardha Nāvāsana Intermediate · seated · 15–30 seconds abdominalstransverse abdominis Half Bow Pose Ardha Dhanurāsana Intermediate · backbends · 15–20 seconds each side quadricepsspinal erectors Half Frog Pose Ardha Bhekāsana Intermediate · backbends · 20–30 seconds each side quadricepship flexors Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side obliquesspinal erectors ਅਰਧ ਪਦਮਾਸਨ Ardha Padmāsana Intermediate · seated · 1–3 minutes each side hip adductorship flexors Headstand Preparation Śīrṣāsana (Prārambhika) ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 20–45 ਸਕਿੰਟ shouldersabdominals High Crescent Lunge Utthita Aśva Sañcālanāsana Intermediate · standing · 30–60 seconds quadricepsglutes Intense Side Stretch Pose Pārśvottānāsana Intermediate · forward bends · 45–90 seconds hamstringscalves Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side hamstringsspinal erectors One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps One-Legged King Pigeon Pose Eka Pāda Rājakapotāsana Intermediate · backbends · 30–60 seconds each side hip flexorsquadriceps Pendant Pose Lolāsana Intermediate · balance · 3–8 breaths shouldersabdominals Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side gluteship abductors Plough Pose Halāsana ਦਰਮਿਆਨਾ · ਉਲਟੇ ਆਸਣ · 45–90 ਸਕਿੰਟ hamstringsspinal erectors Rabbit Pose Śaśāṅgāsana Intermediate · forward bends · 15–30 seconds spinal erectorsupper back Reclining Hero Pose Supta Vīrāsana Intermediate · backbends · 1–3 minutes quadricepship flexors Revolved Abdomen Pose Jaṭhara Parivartanāsana Intermediate · twists · 6–10 slow rounds each side obliquesabdominals Revolved Low Lunge Parivṛtta Añjaneyāsana Intermediate · twists · 30–60 seconds each side obliqueship flexors Side Bow Pose Pārśva Dhanurāsana Intermediate · backbends · 2–3 breaths each side quadricepsspinal erectors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Supported Upward Bow Pose Sālamba Ūrdhva Dhanurāsana Intermediate · backbends · 1–3 minutes chestshoulders Upward Plank Pose Pūrvottānāsana Intermediate · backbends · 15–30 seconds, 2 rounds gluteshamstrings Upward-Facing Dog ਊਰਧਵ ਮੁਖ ਸ਼ਵਾਨਾਸਨ Intermediate · backbends · 15–30 seconds spinal erectorschest Wild Thing Camatkārāsana Intermediate · backbends · 10–20 seconds each side gluteschest Yogic Seal Pose Yogamudrāsana Intermediate · seated · 30–60 seconds spinal erectorsshoulders Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings Bound Lotus Pose Baddha Padmāsana Advanced · seated · 20–45 seconds each side hip adductorsshoulders Bridge Pose on the Crown Setu Bandhāsana Advanced · backbends · 10–20 seconds spinal erectorsglutes Bulb Pose Kandāsana Advanced · backbends · 10–20 seconds hip adductorship flexors Crane Pose Bakāsana Advanced · balance · 3–8 breaths shouldersabdominals Ear Pressure Pose Karṇapīḍāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 20–45 ਸਕਿੰਟ spinal erectorsglutes Extended Hand-to-Big-Toe Pose ਉੱਥਿਤ ਹਸਤ ਪਾਦਾਂਗੁਸ਼ਠਾਸਨ ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · 5–15 ਸਕਿੰਟ hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–6 ਸਾਹ shouldersabdominals Forearm Stand Piñcha Mayūrāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 15–45 ਸਕਿੰਟ shouldersupper back Frog Pose Bhekāsana Advanced · backbends · 10–20 seconds quadricepship flexors Front Splits Hanumānāsana Advanced · seated · 30–60 seconds each side hamstringship flexors Full Lord of the Fishes Pose Pūrṇa Matsyendrāsana Advanced · twists · 20–40 seconds each side obliquesspinal erectors Gheranda's Pose Gheraṇḍāsana Advanced · backbends · 15–20 seconds each side quadricepship flexors Half Bound Lotus Forward Bend Ardha Baddha Padma Paścimottānāsana Advanced · forward bends · 30–60 seconds each side hamstringship adductors Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side obliquesspinal erectors Handstand Adho Mukha Vṛkṣāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 10–40 ਸਕਿੰਟ shouldersabdominals Inverted Staff Pose Viparīta Daṇḍāsana Advanced · backbends · 20–40 seconds spinal erectorschest King Pigeon Pose Rājakapotāsana Advanced · backbends · 5–10 seconds hip flexorschest Little Thunderbolt Pose Laghu Vajrāsana Advanced · backbends · 5–10 seconds quadricepship flexors Lord of the Dance Pose ਨਟਰਾਜਾਸਨ ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · 5–15 ਸਕਿੰਟ quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals ਪਦਮਾਸਨ Padmāsana Advanced · seated · 1–3 minutes each side hip adductorship flexors Marichi's Pose B Marīcyāsana B Advanced · twists · 30–60 seconds each side hip flexorsspinal erectors Marichi's Pose C Marīcyāsana C Advanced · twists · 20–40 seconds each side obliquesspinal erectors Marichi's Pose D Marīcyāsana D Advanced · twists · 20–40 seconds each side obliquesspinal erectors One-Legged Inverted Staff Pose Eka Pāda Viparīta Daṇḍāsana Advanced · backbends · 5–10 seconds each side spinal erectorsshoulders One-Legged Shoulderstand Eka Pāda Sarvāṅgāsana Advanced · inversions · 15–30 seconds each side hamstringsabdominals Pigeon Pose Kapotāsana Advanced · backbends · 10–20 seconds hip flexorschest Reclining Thunderbolt Pose Supta Vajrāsana Advanced · seated · 15–30 seconds quadricepship flexors Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side obliquesquadriceps Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Scorpion Pose Vṛścikāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 10–20 ਸਕਿੰਟ shouldersspinal erectors Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals Side Crane Pose Pārśva Bakāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–6 ਸਾਹ obliquesshoulders Supported Headstand Sālamba Śīrṣāsana Advanced · inversions · 30 seconds to 3 minutes, built up over months shouldersabdominals Supported Shoulderstand Sālamba Sarvāṅgāsana Advanced · inversions · 1–3 minutes, built up gradually shouldersabdominals Tripod Headstand Sālamba Śīrṣāsana II ਉੱਨਤ · ਉਲਟ ਆਸਣ · 20–60 ਸਕਿੰਟ shoulderstriceps Two-Legged Inverted Staff Pose Dvi Pāda Viparīta Daṇḍāsana Advanced · backbends · 30–60 seconds spinal erectorsshoulders Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana ਐਡਵਾਂਸਡ · ਸੰਤੁਲਨ · ਹਰ ਪਾਸੇ 3–5 ਸਾਹ obliquestriceps Unsupported Headstand Nirālamba Śīrṣāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 15–45 ਸਕਿੰਟ shouldersupper back Unsupported Shoulderstand Nirālamba Sarvāṅgāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 10–30 ਸਕਿੰਟ abdominalsspinal erectors Upward Bow Pose Ūrdhva Dhanurāsana Advanced · backbends · 10–20 seconds, 2–3 rounds glutesquadriceps Upward Lotus in Shoulderstand Ūrdhva Padmāsana ਉੱਨਤ · ਉਲਟ ਆਸਣ · 15–30 ਸਕਿੰਟ abdominalsshoulders Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals Upward-Facing Forward Bend Ūrdhva Mukha Paścimottānāsana Advanced · forward bends · 20–40 seconds hamstringsabdominals

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 ਅਤੇ 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.

ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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Amit Sharma

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