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Seating All Day Doesn’t Have to Kill Your Pursue

6 Yoga Poses for the WFH Freelancer

In the modern age of remote work and freelancing, many of us find ourselves glued to our desks and screens for extended periods. While this mode of working has its advantages, prolonged sitting can lead to stiffness, decreased mobility, and other health concerns. However, there’s good news for work-from-home professionals: a little bit of yoga can go a long way.

Here are six yoga poses tailored for those who spend most of their day seated. These exercises can be seamlessly incorporated into your daily routine, requiring no more than a chair and a few minutes of your time.


1. Seated Backbend Beneficial for those feeling confined and cramped.

  • How to Do It: Sit tall, breathe in deeply, and as you exhale, arch your back, reaching your arms to the ceiling. Open your arms wide and gently tilt your head backward.
  • Benefits: This pose opens the chest and shoulders, alleviates upper back tension, and enhances lung capacity. It’s like a refreshing gulp of air for your entire upper body.

2. Hip Opener A remedy for the inevitable tightness from hours in a chair.

  • How to Do It: Sit at the edge of your seat, placing one ankle on the opposite knee in a figure-4 shape. Press gently on the raised knee, keeping your back straight.
  • Benefits: This pose releases tension, improves hip flexibility, and can aid in reducing lower back pain. It’s a boon for mobility.

3. Forward Fold (Chair Variation) For those needing a break from the screen and a stretch for the back.

  • How to Do It: Stand behind your chair and lean forward, holding onto the backrest, letting your head and neck relax down.
  • Benefits: This pose decompresses the neck and shoulders, stretches the hamstrings, and increases blood flow to the head. A few moments here can revitalize your entire body.

4. Seated Twist Revive your spine with a gentle twist.

  • How to Do It: Sit tall, place one hand on the opposite knee, and twist your torso toward the armrest. Hold and then switch sides.
  • Benefits: This pose rejuvenates the spine, aids digestion, and relieves tension in the middle back.

5. Ankle-to-Knee Boost circulation after hours of stagnancy.

  • How to Do It: Sit on your chair, place one foot on the opposite knee, and gently press down. Switch sides after a few breaths.
  • Benefits: This pose improves blood circulation, stretches the thighs, and aids in hip flexibility.

6. Chair Pigeon Pose Find depth and relief in this hip opener.

  • How to Do It: While seated, place one ankle over the opposite thigh, flexing the foot. Lean forward gently for a deeper stretch.
  • Benefits: This pose deeply stretches the hip flexors and can help counteract the effects of prolonged sitting.

As you navigate the challenges of working from home, remember that incorporating these yoga poses can break the monotony, improve your physical wellbeing, and boost productivity. The next time you feel the strains of seating all day, turn to your chair, not away from it, and give these poses a try. For the freelancers and remote workers out there, your pursuit of health and balance doesn’t have to be sacrificed for your career.

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