Working from home has its perks, but it can also be tiring and straining on the body, especially if you’re glued to your desk all day. Enter: desk yoga – a simple and effective way to combat fatigue and give your body and mind a much-needed boost.

Desk yoga is a gentle practice that can be done while sitting or standing at your workspace, and it offers a host of benefits. Not only can it help improve your posture and reduce back and neck pain, but it can also increase your energy levels, enhance focus, and boost your overall well-being.

So, how can you get started with desk yoga? Here are 10 simple poses that you can easily incorporate into your work-from-home routine:

1. Seated Mountain Pose: Start by sitting up tall in your chair. Roll your shoulders back and down, and lengthen your spine. Relax your face and shoulders, and take a few deep breaths. This pose helps to improve your posture and sets the foundation for the rest of your practice.

2. Neck Rolls: Gently roll your neck in a circular motion, taking your ear towards your shoulder and then rolling forward, down, and back. Do this a few times in each direction to loosen any tension in your neck and upper back.

3. Shoulder Shrugs: Lift your shoulders up towards your ears and then roll them back and down. Repeat this movement a few times to release tension in your shoulders and upper back.

4. Chest Opener: Interlock your fingers behind your back and lift them towards the ceiling, straightening your arms and opening up your chest. Hold for a few breaths, then release.

5. Spinal Twist: Sit up tall and place your right hand on your left knee. Twist your torso to the left, looking over your shoulder if comfortable. Hold for a few breaths, then repeat on the other side.

6. Forward Fold: Keeping your legs straight or slightly bent, hinge at your hips to fold forward, reaching towards your ankles or shins. Hold for a few breaths, then slowly roll back up, vertebra by vertebra.

7. Seated Cat-Cow: Place your hands on your thighs and arch your back gently, then round your spine, bringing your navel towards your spine. Alternate between these positions a few times, being sure to keep your movements gentle and controlled.

8. Wrist Stretches: Extend your arms in front of you, parallel to the floor. Bend your wrists, bringing your fingers towards you, and then away from you. Repeat this motion a few times, and then do the same with your wrists extended up and down.

9. Leg Stretches: Extend your legs out in front of you, pointing your toes towards the ceiling. Flex and point your feet a few times to stretch your legs and engage your calf muscles.

10. Seated Meditation: Finally, close your eyes and focus on your breath. Take slow, deep breaths, and try to clear your mind. This will help to calm your mind and body, reducing stress and improving focus.

Remember to listen to your body and modify the poses as needed. Whether you choose to do these poses one at a time throughout the day or as a full routine, desk yoga is an excellent way to take a break, refresh, and re-energize yourself during your workday.