Daily Yoga Poses To Try When You Work On A Computer

Are you hunched over your computer ATM?

If you've worked from home recently, you may have noticed some new tension in your back and neck. And you wouldn't be alone. Ergonomics experts warn that people who work from home may experience more shoulder and back pain.

As our favorite Southern goddess Dolly sang, workin' 9 to 5 is already a hard enough way to make a livin'. Add body pain and aches to the mix, and it's even harder to tumble out of bed to pour yourself a cup of ambition.

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You don't need to break up with your computer, though. Fortunately, you can have a healthier relationship with remote work. The medical reviewers at the Mayo Clinic report that yoga can help alleviate basic aches and pains, like the tension you may feel in your back and neck after sitting at a desk or hunching over a computer. Writers at Harvard Health agree.

Try one of these yoga instructor-approved poses each day of the week. No yoga mat needed.

7. Chair Cat-Cow Stretch

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Sit in your seat with your palms flat on your thighs or on your desk. Curve your back and chest in toward your tummy. Then, stretch out by hunching your shoulders and arching your back toward the back of the chair.

6. Chair Pigeon Pose

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Rest one ankle on your other knee. Hinge your back and bring your chest down toward your knee.

5. Seated Twist

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Sit in your chair and twist your back to the left, like you're looking over your left shoulder. Repeat with your right side.

4. Raised Hands Pose

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In your chair, sit tall and let your hands rest at your side. Open your chest and reach toward the sky by lifting your arms straight up past your ears.

3. Seated Knee Bend

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This dynamic pose stretches your back and shoulders similar to the cat-cow poses. Sitting on your chair, lift one knee up toward your chest. Bend your torso over and wrap both arms around the lifted knee. Repeat with your other knee.

2. Forward Bend

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Sitting in your chair, let your torso and arms move over your knees and hang toward the floor.

1. Table Top

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Move behind your chair and grab the back of the seat. Keep your arms and back straight -- your stretched back, neck, and head should be as close to a flat line as possible.

To find more information about yoga poses that are accessible to people with various disabilities, check out this "how-to" guide to poses for different body types and needs.

Black Yoga Magazine encourages more Black and Brown representation in yoga.

Learn more about yoga's origins in India and how to practice yoga without cultural appropriation.

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Comment below about your favorite poses. How you get away from your screen while working from home?