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3 Of The Best Yoga Poses When Working From Home

Woman siting at an office desk performing meditation

3 Of The Best Yoga Poses When Working From Home

Over the past year, work has looked a little different for many people. While some people continued to work like normal, thousands have transitioned into working from home. What that looks like is different for everyone. Some have set up a nice home office, while others work from the couch or their bed every day.

Working from home, while it can be comfortable, can be hard on your body. Even if you have a home office to work from, sitting at a desk all day can take its toll. Of course, those who choose to work from more “comfy” places like the couch or the bed may be feeling the effects of these positions – and not in a good way. Posture tends to go downhill when working from home because most people are lazier with how they sit. So how can you combat back and body pain as a result of the poor posture?

One of the best ways to combat bad posture and back pain is with yoga. If you’ve never practiced before, no worries! You don’t have to go find a class to take. Now, let’s take a look at three of the best yoga poses for work from home. They will counteract the poor posture, back, and body aches that come with working from home and leave your body feeling fantastic.

Standing Forward Fold – Uttanasana

This pose is a deep stretch that is excellent for those who work from home. It can be practiced by anyone at any time and has several benefits.


This pose provides a deep stretch throughout the low back and hamstrings. It also relaxes the body and calms the mind. It can help to alleviate any low back pain you may be experiencing.

How To Do It

Stand with your feet hips width apart. Take a deep inhale, and as you exhale begin to fold forward, bending from your hips. You can bend your knees slightly if your hamstrings are tight, making the full pose more accessible. Allow the top half of your body to simply fall forward, letting gravity take over. You have the option to let your hands rest on the floor or grab opposite elbows, which can help release any tension you may have in your shoulders. You can also sway from side to side, releasing stiffness or tightness in your lower back area. Breathe deeply and enjoy.

Child’s Pose – Balasana

This is a relaxing pose that is excellent for all yogis of all levels. It is a resting pose so does not require much energy and can be done at any point throughout the day.


This pose is a gentle stretch for your hips, back, thighs, and ankles. It can be very helpful in relieving back pain and opening up the shoulders and hips. It is also a great pose to quiet the mind and relax the body.

How To Do It

Begin in a table top position (hands and knees on the mat) and spread your knees to about the width of the mat. Bring your big toes together and sit back onto your heels. Extend your arms out in front of you and lay your palms down on the mat. Sink your chest down toward the mat as you let your forehead rest down to the ground. Relax your body and take deep breaths. You can even take turns reaching your arms over to one side and then the other, getting a nice side body stretch.

Pigeon Pose – Kapotasana

This is a bit of a deeper stretch and should be performed carefully as it can be hard on the knees if done improperly. However, it has several benefits when performed correctly.


This is an excellent hip opening stress that can also alleviate lower back pain.

How To Do It

Begin in downward dog pose and kick your right leg straight into the air (three-legged dog). Then bring the right knee toward the right wrist and lay your leg down at an angle so that your foot is facing out toward the opposite side of the mat. Let your leg rest down and straighten your back leg so that you are in a half split. Try to square your hips with the front of the mat. You can keep your torso up, or you can come down onto your forearms to deepen the stretch. Repeat on the other side.

Remember to be careful when practicing and, if you are a beginner, be sure to take things slowly. There are some simple poses that you can do right in the comfort of your own home that will help you feel better right away, you can refer to some more beginner yoga poses on Satori Concept. If you are looking to begin a yoga practice, or already have one but would like to delve deeper, then we suggest investing in a comfortable, non-slip natural cork yoga mat. They will not only help you to deepen your practice but are also 100% sustainable and environmentally friendly!

About The Author
Sarah Mercey is a world traveler, hiker, and nature lover. She is a journalist, yoga teacher, and lover of life who is passionate about sharing wellness tips with people around her. She has experience in small editions and often writes articles on the topic of mindfulness and yoga.
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