These 7 yoga poses are easy to follow and can be done by anyone, regardless of their yoga experience. They are designed to target the muscles that are commonly affected by sitting at work, such as the neck, shoulders, and back.

7 Yoga Poses to Relieve Pain

1. Shoulder Shrugs: Raise your shoulders up towards your ears, then release

This pose helps to release tension in the shoulder muscles.

2. Shoulder Stretching

3. Neck, Shoulder, Upper Back, and Scapula Stretching

4. Neck Stretching 
This pose is particularly beneficial for those who spend long hours sitting at a desk.

5. Upper Neck Stretching
 

6. Shoulder and Upper Arm (Back) Stretching

7. Shoulder and Upper Arm (Back) Stretch

This pose can help to improve posture and reduce upper back pain.

Benefits of Yoga for Pain Relief

• Improves flexibility and range of motion
  
• Strengthens muscles
  
• Reduces stress and tension
  
• Promotes relaxation
  
• Improves sleep quality
  
  

Tips for Doing Yoga at Work

• Find a quiet space where you can relax and focus.
  
• Wear comfortable clothing that allows you to move freely.
  
• Listen to your body and don't push yourself too hard.
  
• If you experience any pain, stop the pose and rest.