Desk Detox: Yoga Poses to Relieve Tech Neck and Shoulder Pain

Do you frequently feel the need to massage your neck or shoulders after a lengthy day at your desk? Like many others, you likely spend a significant portion of your day sitting. This sedentary lifestyle can lead to extended periods of poor posture, resulting in pain and discomfort.

Prolonged sitting, particularly for over eight hours a day, can result in significant postural issues such as disc damage, neck strain, and a swayed back. Many office workers who spend extended periods seated often experience these types of postural complaints.

We’re here to help.

In this guide, we’ll introduce you to simple yoga poses that can be done right at your desk to relieve neck and shoulder pain, helping you maintain better posture and reduce discomfort.

  1. Standing Mountain Pose (Tadasana): You don’t need a yoga mat or a lot of space to incorporate beneficial yoga poses into your workday. Taking just a few minutes during your breaks can help alleviate discomfort and improve your posture. Here’s how you can do it:


  • Position Your Feet: Stand with your feet aligned directly under your hips, feeling grounded and stable.
  • Align Your Tailbone: Gently drop your tailbone towards the floor to help neutralize your spine.
  • Engage Your Core: Draw your belly in and up to support your lower back.
  • Lift Your Rib Cage: Imagine your rib cage lifting out of your pelvis, creating length in your torso.
  • Relax Your Shoulders: Allow your shoulders to fall away from your ears, reducing tension.
  • Extend Your Head Upward: Reach the top of your head towards the ceiling, elongating your spine.
  • Keep Your Chin Level: Ensure your chin is parallel to the ground, keeping your neck in line with your spine.
  • Breathe Slowly and Deeply: Take slow, deep breaths, focusing on relaxing your shoulders, throat, and face with each exhale.

Easier Option: Seated Mountain Pose

If standing is not feasible, you can practice the same alignment while sitting in your chair:

  • Sit with Feet Flat on the Floor: Ensure your feet are hip-width apart and firmly grounded.
  • Align Your Tailbone: Sit up straight, releasing your tailbone toward the seat.
  • Engage Your Core: Draw your belly in and up for support.
  • Lift Your Rib Cage: Lengthen your torso by lifting your rib cage.
  • Relax Shoulders: Keep your shoulders relaxed and away from your ears.
  • Extend Your Head Upward: Reach the top of your head toward the ceiling.
  • Chin Parallel to the Ground: Maintain a neutral neck position.
  • Breathe Slowly and Deeply: Focus on your breath, relaxing your upper body with each exhale.

By integrating these simple poses into your breaks, you can significantly reduce the strain from sitting all day and promote better overall posture.

2.     Desk Yoga Chaturanga


  • Begin in a Standing Position: Stand upright and face a sturdy desk.
  • Place Hands on Desk: Position your hands shoulder-width apart on the edge of the desk.
  • Walk Feet Backwards: Step your feet backward until your body forms a diagonal line from your head to your feet. Your chest should be inclined toward the floor.
  • Inhale and Lower: As you inhale, bend your elbows and lower your chest toward the desk, keeping your elbows tucked close to your ribs until they form a 90-degree angle.
  • Exhale and Press Up: As you exhale, push through your hands to return to the starting position, straightening your arms.
  • Repeat: Perform this movement 8-12 times, focusing on awakening your arm muscles and allowing the muscles around your neck to relax.

By doing Desk Yoga Chaturanga during your breaks, you can invigorate your arms and relieve neck tension, promoting better posture and overall comfort while working.

  1. Neck Stretches: Neck stretches help to lengthen and relax the muscles along the sides, front, and back of your neck, easing tension and enhancing flexibility.


  • Begin in a Relaxed Position: Sit or stand with your back straight and shoulders relaxed.
  • Side Neck Stretch: Gently tilt your head to the right, bringing your ear towards your shoulder, and feel the stretch on the left side of your neck.
  • Hold and Breathe: Maintain this stretch for 15-30 seconds, taking deep breaths and allowing your shoulders to relax.
  • Switch Sides: Return your head to the center and repeat on the other side, tilting your left ear towards your left shoulder.
  • Forward and Backward Stretch: For an additional stretch, tilt your head forward, bringing your chin to your chest, then tilt it backward to look up at the ceiling. Hold each position for 15-30 seconds.
  1. Seated Shoulder Rolls: Seated shoulder rolls help to release shoulder tension and improve circulation in the upper back, reducing stiffness and promoting relaxation.


  • Sit Comfortably in Your Chair: Sit with your back straight and feet flat on the floor.
  • Roll Shoulders Forward: Inhale deeply and roll your shoulders forward in a circular motion. Start with small circles and gradually make them larger.
  • Reverse Direction: After 10-15 seconds, reverse the direction and roll your shoulders backward, continuing to breathe deeply.
  • Combine with Neck Movement: For added benefit, combine shoulder rolls with gentle neck movements by slowly turning your head from side to side as you roll your shoulders.
  1. Wide-Legged Forward Fold: This yoga pose, using a strap behind your back, is great for reducing back tension, expanding the chest, and easing shoulder tightness. It engages upper back muscles to help alleviate tension in the front of your torso, making it ideal for those with shoulder discomfort from long hours at a desk.


  1. Foot Position: Stand with your feet 4 to 6 feet apart, toes slightly inward. Engage your foot arches and press into the outer edges of your feet.
  2. Leg Activation: Tighten your quadriceps and draw your inner thighs towards each other.
  3. Hip Hinge: Bend at the hips, moving your chest forward and down while keeping your back straight.
  4. Using a Strap: Hold a strap behind your back or interlace your fingers for a greater challenge.
  5. Core Engagement: Contract your hip flexors and core as you fold forward, maintaining a flat back.
  6. Breathing: Inhale to extend your chest forward and lengthen your spine, exhale to deepen the fold.


Incorporating these simple yoga poses into your daily routine can significantly relieve neck and shoulder pain, promoting better posture and overall well-being. Start today for a healthier workspace.