While we would love to work from our yoga mats, we at alignyo spend much of our days at desks to bring you this site. By the time we finish our work, our neck, shoulders, back, and even hands (from typing) are a little sore. Sound familiar? If you are often sitting at a desk and working at a computer, relieve tension after your long day with these refreshing poses. 

Try these yoga poses after work:


This is an ideal pose to start with immediately following your stint at your desk. Stand tall with feet hips width distance. Hinge from your hips and fold forward. Drape your belly over your thighs. Allow your head and neck to hang heavy. Feel your day melt away. 

Forward fold with chest expansion 

From a standing position, interlace your fingers behind your back. Fold forward just as you did in ragdoll, this time allowing your clasped hands to fall overhead to feel a deep shoulder stretch. Let your head and neck hang heavy. 


Gorilla is a wonderful posture if you often experience sore hands after typing all day. To stretch your wrists, begin standing with feet hips width distance, knees slightly bent. Lift your toes up off of the mat and slide your hands underneath your feet, palms facing up, until your toes touch the backs of your wrists. Fold deeper and begin to straighten your legs to further stretch your wrists.  


Begin on all fours with your shoulders stacked over your wrists and your hips stacked over your knees. From this neutral position, tuck your chin and hollow out your back to find Cat. Drop your belly and lift your gaze to move into Cow pose. Move through a few cat/cow poses to stretch and loosen your spine. 

Child’s pose with shoulder stretch 

From child’s pose, spread your knees wide, sit back on your heels, and press your forehead into the mat. To find a shoulder stretch from here, reach your arms out long in front of you until your forearms lift up off of the mat. Remain active in the arms and breathe. 

Child’s pose with side stretch 

From child’s pose, reach your hands to the left to stretch your side body. Enjoy the new sensation. Remain for a few breaths before reaching to the right side. 

What other poses do you enjoy after a day at your computer?