{"id":19990,"date":"2026-01-01T12:29:16","date_gmt":"2026-01-01T06:59:16","guid":{"rendered":"https:\/\/www.rishikulyogshala.org\/blog\/?p=19990"},"modified":"2026-01-01T12:29:16","modified_gmt":"2026-01-01T12:29:16","slug":"how-to-practice-yoga-at-the-office-simple-exercises-for-a-stress-free-workday","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshala.org\/blog\/how-to-practice-yoga-at-the-office-simple-exercises-for-a-stress-free-workday\/","title":{"rendered":"10 Essential Office Yoga Poses to Boost Your Productivity"},"content":{"rendered":"\n<p>When your body feels supported, your workday can be smooth and focused. But desk jobs don&#8217;t make it easy. Sitting for long periods of time can make you stiff, tired, and make even simple tasks feel harder than they are. The good news is that you can get rid of these effects in just a few minutes by moving in the right way.<\/p>\n\n\n\n<p><strong>Office Yoga<\/strong> gives you quick, useful relief right where you are. These poses can help you stretch out tight muscles, stand up straighter, and clear your mind without leaving your desk. Each move helps your spine, relaxes your shoulders, and resets your breathing so you can stay sharp and get things done.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"500\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_yoga.jpg\" alt=\"Office Yoga Poses\" class=\"wp-image-29338\" style=\"width:582px;height:auto\" title=\"Office Yoga Poses\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_yoga.jpg 1000w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_yoga-980x490.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_yoga-480x240.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1000px, 100vw\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Exercises for a Stress-Free Workday<\/h2>\n\n\n\n<p>You can feel better at work without a yoga mat, studio, or extra time; just do a few planned movements. Stress at work builds up quietly throughout the day. It makes your shoulders tight, strains your eyes, and makes your posture worse without you even realizing it. This stress makes you less comfortable and less productive. Chair yoga at work is a simple and easy way to reset. Gentle stretches and breathing exercises can help you relax, loosen up, and bring calm back to your workplace.<\/p>\n\n\n\n<p>These <strong>ten essential poses<\/strong> will help you do simple things that will make your spine feel better, calm your mind, and give you more energy. These practices can help you reconnect with your body and stay centered, no matter how busy things get. They will also make your workday feel lighter, clearer, and more balanced.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"630\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_chair_yoga.jpg\" alt=\"Office Yoga Poses to Boost the Productivity\" class=\"wp-image-29339\" style=\"aspect-ratio:1.587318807823283;width:438px;height:auto\" title=\"Office Yoga Poses to Boost the Productivity\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_chair_yoga.jpg 1000w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_chair_yoga-980x617.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_chair_yoga-480x302.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1000px, 100vw\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1. Desk Chair Cat-Cow Stretch<\/h3>\n\n\n\n<p><strong>The Cat-Cow Stretch is a gentle flow that helps relieve tension in your spine, neck, and shoulders.<\/strong><\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the edge of your chair with your feet flat on the floor.<\/li>\n\n\n\n<li>Place your hands on your knees.<\/li>\n\n\n\n<li>Inhale, arch your back, and look up, lifting your chest (Cow Pose).<\/li>\n\n\n\n<li>Exhale, round your spine, and tuck your chin towards your chest (Cat Pose).<\/li>\n\n\n\n<li>Repeat for several breaths, moving smoothly between the two positions.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"225\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-283.png\" alt=\"Desk Chair Cat-Cow Stretch: Improves Posture, Reduces Stress\" class=\"wp-image-19991\" style=\"width:293px;height:auto\" title=\"Desk Chair Cat-Cow Stretch: Improves Posture, Reduces Stress\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-283.png 225w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-283-150x150.png 150w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-283-96x96.png 96w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Seated Forward Bend<\/strong><\/h3>\n\n\n\n<p><strong>Seated Forward Bend helps stretch your back, shoulders, and legs, promoting relaxation and relieving stress.<\/strong><\/p>\n\n\n\n<p><strong>How to do Chair Seated Forward Bend<\/strong> <strong>Yoga:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the edge of your chair with your feet flat on the floor and hip-width apart.<\/li>\n\n\n\n<li>Inhale, lengthen your spine.<\/li>\n\n\n\n<li>Exhale, hinge at your hips, and fold, reaching for your feet or the floor.<\/li>\n\n\n\n<li>Let your head and neck relax.<\/li>\n\n\n\n<li>Hold for several breaths, then slowly roll up to a seated position.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"469\" height=\"440\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_seated_farward_pose.png\" alt=\"Chair Seated Forward Bend\" class=\"wp-image-29340\" style=\"width:411px;height:auto\" title=\"Chair Seated Forward Bend\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_seated_farward_pose.png 469w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_seated_farward_pose-300x281.png 300w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/office_seated_farward_pose-150x141.png 150w\" sizes=\"(max-width: 469px) 100vw, 469px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Seated Spinal Twist<\/strong><\/h3>\n\n\n\n<p><strong>The Seated Spinal Twist helps relieve tension in your back and improve spinal mobility.<\/strong><\/p>\n\n\n\n<p><strong>How to do Chair Seated Spinal Twist:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on your chair with your feet flat on the floor.<\/li>\n\n\n\n<li>Place your right hand on the back of the chair and your left hand on your right knee.<\/li>\n\n\n\n<li>Inhale, lengthen your spine.<\/li>\n\n\n\n<li>Exhale, twist to the right, looking over your right shoulder.<\/li>\n\n\n\n<li>Hold for several breaths, then return to the center.<\/li>\n\n\n\n<li>Repeat on the other side.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"425\" height=\"417\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Seated-Spinal-Twist.png\" alt=\"Chair Seated Spinal Twist\" class=\"wp-image-29341\" style=\"aspect-ratio:1.0191884240327147;width:361px;height:auto\" title=\"Chair Seated Spinal Twist\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Seated-Spinal-Twist.png 425w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Seated-Spinal-Twist-300x294.png 300w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Seated-Spinal-Twist-150x147.png 150w\" sizes=\"(max-width: 425px) 100vw, 425px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Shoulder Rolls<\/strong><\/h3>\n\n\n\n<p><strong>Shoulder Rolls help release tension in your neck and shoulders, which can accumulate from sitting at a desk for long periods.<\/strong><\/p>\n\n\n\n<p><strong>How to do Chair Shoulder Rolls:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit or stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Inhale, lift your shoulders up towards your ears.<\/li>\n\n\n\n<li>Exhale, roll your shoulders back and down.<\/li>\n\n\n\n<li>Repeat for several breaths, then change direction, rolling your shoulders forward.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"408\" height=\"383\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Shoulder-Rolls.png\" alt=\"Shoulder Rolls in Office Chair\" class=\"wp-image-29342\" style=\"aspect-ratio:1.0653181626632955;width:350px;height:auto\" title=\"Shoulder Rolls in Office Chair\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Shoulder-Rolls.png 408w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Shoulder-Rolls-300x282.png 300w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Shoulder-Rolls-150x141.png 150w\" sizes=\"(max-width: 408px) 100vw, 408px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Neck Stretches<\/strong><\/h3>\n\n\n\n<p><strong>Neck Stretches are essential for relieving stiffness and preventing tension headaches.<\/strong><\/p>\n\n\n\n<p><strong>How to do Chair Neck Stretches:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit or stand with your spine straight.<\/li>\n\n\n\n<li>Slowly tilt your head to the right, bringing your right ear towards your right shoulder.<\/li>\n\n\n\n<li>Hold for several breaths, feeling the stretch along the left side of your neck.<\/li>\n\n\n\n<li>Repeat on the other side.<\/li>\n\n\n\n<li>For a deeper stretch, gently place your hand on the side of your head and apply light pressure.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"225\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-288.png\" alt=\"Neck Stretches: Reduces Headaches, Promotes Relaxation\" class=\"wp-image-19996\" style=\"width:243px;height:auto\" title=\"Neck Stretches: Reduces Headaches, Promotes Relaxation\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-288.png 225w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-288-150x150.png 150w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-288-96x96.png 96w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Wrist and Finger Stretches<\/strong><\/h3>\n\n\n\n<p><strong>Wrist and Finger Stretches help prevent repetitive strain injuries from typing and using a mouse.<\/strong><\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Extend your right arm in front of you with your palm facing up.<\/li>\n\n\n\n<li>Use your left hand to gently pull back on your fingers, stretching your wrist and forearm.<\/li>\n\n\n\n<li>Hold for several breaths, then switch sides.<\/li>\n\n\n\n<li>To stretch your fingers, interlace them and press your palms together, extending your arms forward.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Wrist-and-Finger-Stretches-1024x683.jpg\" alt=\"Wrist and Finger Stretches in Office Chair\" class=\"wp-image-29343\" style=\"aspect-ratio:1.4996441078495573;width:430px;height:auto\" title=\"Wrist and Finger Stretches in Office Chair\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Wrist-and-Finger-Stretches-980x653.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Wrist-and-Finger-Stretches-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Chair Pigeon Pose<\/strong><\/h3>\n\n\n\n<p><strong>Chair Pigeon Pose helps open up your hips and relieve lower back tension.<\/strong><\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the edge of your chair with your feet flat on the floor.<\/li>\n\n\n\n<li>Place your right ankle on your left knee, forming a figure-four shape.<\/li>\n\n\n\n<li>Flex your right foot to protect your knee.<\/li>\n\n\n\n<li>Inhale, lengthen your spine.<\/li>\n\n\n\n<li>Exhale, hinge at your hips, and fold forward slightly, feeling a stretch in your right hip.<\/li>\n\n\n\n<li>Hold for several breaths, then switch sides.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"225\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-289.png\" alt=\"Chair Pigeon Pose: Improves Flexibility and Posture\" class=\"wp-image-19997\" style=\"width:309px;height:auto\" title=\"Chair Pigeon Pose: Improves Flexibility and Posture\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-289.png 225w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-289-150x150.png 150w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-289-96x96.png 96w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Standing Forward Bend<\/strong><\/h3>\n\n\n\n<p><strong>Standing Forward Bend is a great way to stretch your entire back and release tension.<\/strong><\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Inhale, lengthen your spine.<\/li>\n\n\n\n<li>Exhale, hinge at your hips, and fold forward, letting your head and arms hang down.<\/li>\n\n\n\n<li>Hold for several breaths, then slowly roll up to a standing position.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"512\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Standing-Forward-Bend.jpg\" alt=\"Chair Standing Forward Bend\" class=\"wp-image-29344\" style=\"width:401px;height:auto\" title=\"Chair Standing Forward Bend\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Standing-Forward-Bend.jpg 640w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Standing-Forward-Bend-480x384.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 640px, 100vw\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Desk Downward Dog<\/strong> Yoga Pose<\/h3>\n\n\n\n<p><strong>Desk Downward Dog helps stretch your back, shoulders, and hamstrings, offering a quick energy boost.<\/strong><\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand facing your desk with your feet hip-width apart.<\/li>\n\n\n\n<li>Place your hands on the desk and step back, bending at your hips.<\/li>\n\n\n\n<li>Keep your arms straight and your head between your arms.<\/li>\n\n\n\n<li>Hold for several breaths, feeling the stretch along your spine and hamstrings.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"384\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Desk-Downward-Dog.jpg\" alt=\"Desk Downward Dog Yoga Pose\" class=\"wp-image-29345\" style=\"width:361px;height:auto\" title=\"Desk Downward Dog Yoga Pose\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Desk-Downward-Dog.jpg 512w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Desk-Downward-Dog-480x360.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 512px, 100vw\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10. Breathing Exercises<\/strong> in an Office Chair<\/h3>\n\n\n\n<p><strong>Breathing exercises can help calm your mind and reduce stress.<\/strong><\/p>\n\n\n\n<p><strong>How to do it:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit comfortably with your spine straight.<\/li>\n\n\n\n<li>Close your eyes and take a deep breath through your nose, filling your lungs.<\/li>\n\n\n\n<li>Exhale slowly through your mouth.<\/li>\n\n\n\n<li>Repeat for several breaths, focusing on the sensation of your breath.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Breathing-Exercises-1024x683.jpg\" alt=\"Breathing Exercises in Office Chair\" class=\"wp-image-29346\" style=\"aspect-ratio:1.498364293232441;width:442px;height:auto\" title=\"Breathing Exercises in Office Chair\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Breathing-Exercises-980x654.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/Breathing-Exercises-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Read More &#8211; <em><a href=\"https:\/\/www.rishikulyogshala.org\/blog\/5-ways-chair-yoga-benefits-us-along-five-poses-seniors\/\">5 Ways Chair Yoga Benefits Us (Along With Five Poses for seniors)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\">Conclusion<\/h4>\n\n\n\n<p>Practicing chair yoga at the office is a simple yet effective way to reduce stress, improve focus, and maintain overall well-being during a busy workday. Incorporating small stretches, breathing exercises, and mindful posture corrections while seated can counteract the negative effects of prolonged sitting and promote mental clarity. Regular chair yoga sessions not only enhance productivity but also foster a sense of calm and balance that carries beyond the workplace.<\/p>\n\n\n\n<p>For those looking to take their practice deeper or share the benefits with others, professional guidance can make a significant difference. <a href=\"https:\/\/www.rishikulyogshala.org\/200-hour-yoga-teacher-training-in-kerala\/\"><strong>200 Hour Yoga Teacher Training in india<\/strong><\/a> at <strong><a href=\"https:\/\/www.rishikulyogshala.org\/\">Rishikul Yogshala<\/a><\/strong> provides aspiring instructors with the skills to teach yoga confidently, including <strong>chair yoga<\/strong> techniques suitable for office or corporate settings. By learning proper alignment, breathing practices, and mindful movement, graduates can lead colleagues, clients, or communities toward a healthier, more balanced lifestyle.<\/p>\n\n\n\n<p>Even brief daily chair yoga exercises can transform your workday, improving energy levels, posture, and mental clarity. With consistent practice and structured guidance from programs like the 200 Hour Yoga Teacher Training at Rishikul Yogshala, you can cultivate lasting wellness, mindfulness, and a positive mindset\u2014both in the office and in everyday life.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.rishikulyogshala.org\/200-hour-yoga-teacher-training-in-kerala\/\"><img loading=\"lazy\" decoding=\"async\" width=\"980\" height=\"182\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/rishikul_yogshala_banner.jpg\" alt=\"Rishikul Yogshala Banner\" class=\"wp-image-29069\" title=\"\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/rishikul_yogshala_banner.jpg 980w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/rishikul_yogshala_banner-480x89.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 980px, 100vw\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>When your body feels supported, your workday can be smooth and focused. But desk jobs don&#8217;t make it easy. Sitting for long periods of time can make you stiff, tired, and make even simple tasks feel harder than they are. The good news is that you can get rid of these effects in just a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":21562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[523],"tags":[],"class_list":["post-19990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-poses-and-sequences"],"modified_by":"Rishikul Yogshala","_links":{"self":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/19990","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/comments?post=19990"}],"version-history":[{"count":14,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/19990\/revisions"}],"predecessor-version":[{"id":29359,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/19990\/revisions\/29359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media\/21562"}],"wp:attachment":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media?parent=19990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/categories?post=19990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/tags?post=19990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}