The Best Yoga Asanas for Working People

Yoga is a great way to unwind after a long day. It engages the entire body, including the mind and muscles.

In addition to relieving stress and easing muscle tension, it can also help alleviate back pain and promote restful sleep by lowering cortisol levels.

Best of all, you don’t need fancy equipment since many yoga poses (asanas), including the ones described below, require no props and can be done during work breaks or immediately after work.

Give these six poses a try to relieve bodily aches and pains while relieving tension.

1. Marjariasana (Cat Pose)

Benefits

Marjariasana helps with stress-related insomnia and indigestion by gently massaging your internal organs, stretching your spine to keep it flexible, and improving blood circulation.

It also improves posture and counteracts the impacts of sitting at work the whole day.

How To Do It

Like a cat, start on all fours with hands below the shoulders. Hands should be shoulder-width apart, fingers spread, and hips directly above the knees.

Lift your chin, tilt your head back, raise your tailbone like a cat as you inhale, and then compress the buttocks.

After holding the position for a few breaths, slowly lower your chin to your chest, arch your back as high as you can, and relax your buttocks. Hold for a few seconds, then return to a neutral spine.

Repeat this five to six times. For extra control and relaxation, do the movements slowly and let your head drop naturally when you exhale.

2. Balasana (Child’s Pose)

Benefits

Balasana is an excellent way to calm the nervous system and treat insomnia because it is incredibly soothing and stress-relieving. It’s a gentle stretch that also relieves back, shoulders, neck, and head tension.

How To Do It

Sit on your heels and slowly bend forward. As you lower your head, try to get your forehead to touch the floor as you exhale. With palms facing the floor, stretch your arms in front of you and press your chest gently against your thighs.

Hold the position for 45 seconds to 1 minute while regulating your breathing. Repeat for 4 to 12 breaths, then gently move your hands below your shoulders while elevating the upper body as you return to the sitting position.

3. Bhujangasana (Cobra Pose)

Benefits

The cobra is a back bend that opens up the heart, stretches your upper body, and relieves back pain, stiffness in your shoulders, or soreness from sitting in front of the computer all day. It also helps relax the mind while reducing fatigue and stress.

How To Do It

Begin by lying on your stomach with your toes on the floor and soles facing up. Your hands should be by your shoulders with palms touching the mat. With toes extended, keep your feet hip distance apart.

Push down gently using your hands and raise your head and chest while rolling your shoulders back. Keep your neck long and lift your sternum, not your chin.

Straighten your arms and keep your shoulders away from your ears. Maintain the pose for 4 to 5 breaths before returning to the mat.

4. Adho Mukha Svanasana (Downward Facing Dog)

Benefits

The downward dog pose strengthens the arms and legs while stretching the hamstrings and calves. Done regularly, it builds core strength and relieves back and neck pain while increasing blood flow to the brain for better concentration and more energy.

How To Do It

Get on your hands and knees. With your wrists under your shoulders and knees below the hips, curl your toes and push with your hands as you lift your hips while slowly straightening your legs.

From this position, you can enjoy a deeper stretch by spreading your fingers and pushing down as you stretch your back and torso. You can also try rotating your upper arms in an outward direction to stretch the area between your collarbones.

Once you’ve engaged these muscles, relax your neck and allow your head to hang as you pull your shoulder blades toward your hips. Use your thigh muscles to ease some of the weight from your arms.

Hold for 20 to 25 breaths before descending to child's pose (balasana).

5. Gomukhasana (Cow Face Pose)

Benefits

The gomukhasana is a seated pose that induces relaxation. It helps reduce tension in the body by opening up the hips and shoulders while providing a wonderful stretch for the arms, triceps, shoulders, and chest.

How To Do It

Sit with your back straight and legs extended. Fold your left knee so that your left leg is under your right thigh. Position your left foot by your right hip. Then, fold your right leg on top of the left thigh. The knees should be stacked on top of each other.

Inhale and roll your right shoulder back down. Fold your right arm behind your torso. Put your right hand between your scapulae.

Roll your left shoulder back, slowly raise your left arm above your head, and bend it at the elbows to reach your right hand. The left elbow should be raised while the hands are firmly pressed on the back.

Maintain a straight spine, expand the chest, lift your sternum, and gently lean back. Keep the pose for 60 to 1 minute, then slowly relax your arms and legs.

Repeat on the other side. Keep in mind that whichever leg is on top, the arm of the same side should be in the lower position.

6. Dhanurasana (Bow Pose)

Benefits

Dhanurasana is the perfect desk worker's antidote to strengthen the spine, hip flexors, and hamstrings which are often tight from sitting all day. It also improves posture by opening slumped chests and shoulders.

How To Do It

Lay on your mat with your stomach flat on the ground. Slowly fold your knees and grab an ankle with each hand.

As you inhale, lift your chest and shoulders. Exhale and lengthen your tailbone as you push your legs away from your hands, keeping your grip tight. As you do this pose, your thighs and arms should get a good stretch.

Finally, raise your head and look forward. Maintain the pose for 12 to 15 seconds.

Conclusion

Asanas have numerous benefits, ranging from stress relief to easing back pain and minimizing the effects of poor posture. Fortunately, you can easily include them in your busy day to decompress and get some exercise, even if you only have 10 to 15 minutes.