7 Minute Yoga Stretch While Working From Home

  • 33 months ago
4 minute read.
7 Minute Yoga Stretch While Working From Home

Working remotely is the new trend that corporates are following these days, whether by choice or not. But sitting at a workplace for long working hours can be exhausting. You might sometimes feel pain in your back, shoulders, and neck for long sittings. Don't worry. We got your back. Relax your muscles with these 7 minutes yoga stretching exercises. Whether it's between your snack break or meetings, this routine can help relieve tensions and soothe your muscles. Let's give these exercises a try...

Enough Stiffness: Move Your Body

Whether you're 'too lazy to workout' type or 'want to stay active' type person, these short yoga stretches can help relax your neck, back, and shoulder muscles:

  • Duration: 7 Minutes
  • Number of Exercises: 7
  • What You'll Need: A Chair

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Try It For Yourself

#1 Neck Rotation

Sitting before your laptop for hours can cause a stiff neck. This yoga stretch can help make your neck muscles more limber and stronger.

Bonus: A strong neck can prevent your shoulder, arms, and upper back problems too.

Forward and Backward Tilt: While you're seated on your office chair, slowly begin moving your head considerably over your shoulder while keeping your back straight. Lower your chin area toward your chest. Relax and smoothly move your head back. Turn your chin up and look at the ceiling. Keep your spinal cord straight. Give a hold of 10 -15 sec in each tilt. Repeat it several times every day.

Side Rotation: Keep your head squarely while holding your back straight. Turn your head to the left slowly till you feel a stretch on your shoulder and neck. Hold for 15 - 20 seconds and repeat the same on your left sides.

#2 Seated Cat Cow

Hours spent sitting at a computer can affect you mentally and physically. Give your mind and body a moment of space with the seated cow stretch. It will relax your back, shoulder, and neck muscles.

  • Be seated at the corner of your chair while keeping your feet wide open and hands on your knees.
  • Inhale while doing the Cow Pose, elevate your chest and chin, stretch across your collar bones and look at the ceiling.
  • Exhale while doing the Cat Pose, round through your spine.
  • Repeat this multiple times, every day.

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#3 Seated Mountain Stretch

Also known as Parvatasana, it helps stretch your shoulder, waist, and trunk while releasing stress.

  • Bring your hands forward and interlock your fingers.
  • Keep your palms outwards, and stretch your hands before you.
  • Raise your hands above your head while rotating your palms upward toward the ceiling.
  • Stretch your body while keeping your head, trunk, and hands aligned in a straight line.
  • Look straight, relax, and breathe normally.
  • Hold in the position for a few seconds, keeping your lower body stable.
  • Release the finger lock and keep your palm on your thighs.
  • Practice the same exercise multiple times.

#4 Spinal Twist (Bharadvajasna)

It is one of the most relaxing yoga stretches that also helps rejuvenate your spine while keeping your abdominal organs healthy.

  • Exhale and relax your shoulder blades down your back. Lift your head toward the ceiling.
  • Inhale and lift your navel side. Exhale and bring your navel approaching the spine.
  • Turn your body to the left and put your hands back on your chair. Rotate your rib cage. Do not tense your shoulder.
  • Move your left shoulder blade bottom toward your spine while keeping the right shoulder away from the spine.
  • Rotate as much as you can, move your head toward the right side, broaden your left collarbone toward your left shoulder.
  • Bend a little more, turn your head again to look over the left shoulder. Repeat the same on the other side.

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#5 Seated Pigeon Pose

This yoga exercise can help one regain balance while stretching your chest and hip muscle.

  • Sit straight on your chair.
  • Place your left leg over the right leg at a 90-degree angle.
  • Flex your foot and do not put pressure on your knee.
  • Remain in the same position, keep a balanced weight on both seat bones. Feel the stretch in the outer upper thigh.
  • Repeat the same on the other side.

#6 Seated Camel Stretch

This helps in gentle spine mobilization while strengthening your core muscle.

  • Sit straight, keep your hands on your knees.
  • Move your hands on your knees while inhaling.
  • Arch your back and move your head down.
  • Exhale, move your hands back while straightening your spine.
  • Repeat the same multiple times.

#7 Seated Forward Fold

This yoga pose helps release stress and tension in the lower back, hips, shoulder, and neck area.

  • Keep your feet flat on the floor and your hands on your knees.
  • Inhale and sit straight.
  • Exhale and bring your belly button towards the spine, contract your abdominal muscles, and bend your elbows.
  • While leaning forward, move with your chest, keep your shoulder in line with your head.
  • Keep your back flat. Repeat the same exercise multiple times to train your muscles.


It's good to add something new to your routine. Though, sometimes stretching is not enough, but definitely it will keep your muscle relaxed. Watch experts and trainers on live wellness TV to stay fit and meet your fitness goals with The Wellness Corner app. You can also consult with dieticians and professional trainers who will guide you throughout the journey so you will never feel alone.

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