But what if there was an easy way to unwind and reduce stress to keep your mind and body active? Thankfully, there is: yoga.

We’ve curated a list of some of the best yoga practices that target different parts of your body, where you may feel pain after working in your home office for long hours.

1. Yoga for Text Neck

If you spend all day working on your phone or computer, then this one is for you. When you’re on the computer or bend over to peer at your phone for too long, you develop a tightness in your neck that makes it painful to move.

Practicing this yoga pose helps you work out the kinks and restore the natural curve of your spine. You’ll be able to sit up with a straighter back and realign your shoulders and upper back to ease off lower back pain.

This lengthy training from YogaWithAdriene is great because it guides you through the poses and takes you on a journey to realign your posture. You begin by sitting in a meditative pose with your back tall and straight; then, you make small circular motions with your nose.

You also need to engage your shoulders, upper back, and lower back to give you the full release experience.

2. Yoga for Anxiety and Stress

Have a looming deadline? It’s normal to feel a little anxious and stressed. With this yoga practice, you can feel the anxiety slip away, so you can be ready and focused for the tasks ahead.

This relaxing 10-minute stress relief from YogaWithBird focuses on stretching your hips. It’s a pose that’ll require you to rest your torso entirely on the yoga mat in complete relaxation.

It focuses on softening the tense muscles and body parts while working on your breathing.

3. Yoga for Typing Strains

Working long hours on a computer, typing away at a keyboard or cradling a mouse, can cause your fingers and wrist to get cramped.

If you’re starting to feel stiff sensations in your wrist or fingers, Virtual Hand Care has an eight-minute therapeutic sequence to help you improve flexibility in your hand muscles and joints.

To begin, you can sit on your yoga mat or even on your work chair and take deep breaths to relax. Next, press your palms together and work them up and down in gentle pumps.

The video explains how to gently massage your fingers to bring deeper relief. It’s a great free explainer for yoga beginners.

4. Yoga for Stiff Back Muscles

The bane of sedentary workers is back pain from sitting long hours in a chair. If you’re having trouble with your back muscles, a full-body yoga stretch is a great way to relax and get comfortable.

This yoga practice by Fightmaster Yoga works your hips, shoulders, back, and hamstrings. It starts with full stretches to work out the tenseness in your muscles and joints and ends with a relaxing state of savasana, lying completely still.

This practice combines stress release and relaxation techniques, so you feel soothed after a long day.

5. Yoga for Sore Shoulders

Being hunched in front of the computer for too long puts a lot of strain on your shoulders, leaving you with a terrible posture and pain you can’t ignore. This is quite common for remote workers like software developers, customer service agents, or writers.

Poor posture can become a literal pain in the neck (or shoulders), going beyond physical pain and even affecting one’s self-esteem. Thankfully, this 10-minute yoga session from Yoga With Tim helps to release stored tension in the shoulders and trains your muscles to support your posture, so you get rid of the pain permanently.

You start by sitting upright and doing repeated breath sequences to open up your diaphragm and relax your back. Next comes elbow and shoulder sequences that work through your entire upper body.

6. Yoga for Swollen Feet

Sitting or standing for long hours can cause excess fluid to flow into your feet, leaving them swollen. The medical term for this is edema, which is most often caused by gravity. With yoga, you can reduce the swelling and quickly have your feet feeling better.

Ann Swanson Wellness teaches a simple yoga practice that helps you reverse the fluid pooling at your feet back into your body, so the swelling comes down. You may need a strap to help you hold your legs up in place, or a pillow and blanket to boost your hips.

For this pose, all you need to do is sit on the wall. Lie on your back and scoot over as close to the wall as possible, then rest your legs straight up on the wall, allowing the excess fluid to flow back.

7. Yoga for Lower Back Pain

This is another common challenge for workers who sit for long hours. Mady Morrison’s back pain stretches give you a set of stress routines to release the tension in your upper, middle, and lower back.

It brings you into a consciousness of your body, causing you to relax and feel less wound up in your back.

Start with a gentle child’s pose, de-stressing the muscles in your hip and lower back, then ease into the cat-cow pose. Mady Morrison’s routine will guide you through the 10-minute routine easily, finishing off with a deeply relaxing savasana pose.

Staying Productive Through Relaxation

Taking some time to relax while you work helps with general productivity. With these yoga poses and practices, you can eliminate your nagging body pains and have a few minutes to yourself to relax while working from home.

It’s a win for you because you get to relax your mind and also get fired up and productive at work.