With the world becoming more digital, remote work and long screen hours have become part of everyday life. Whether working from home, freelancing, or attending virtual classes, sitting for extended periods—often hunched over laptops—has become the norm. While this shift offers flexibility, it also brings challenges. Poor posture, physical fatigue, and reduced energy are now common side effects of our increasingly sedentary routines. That’s why it’s essential to bring more awareness to how we sit, move, and care for our bodies—no matter where we work.

To help address this growing concern, Heman Tandukar, a Yoga and Sound Healing practitioner, shares how we can counter the effects of long hours spent sitting. Heman’s journey into wellness began in 2015 and has since taken him across Nepal and Europe, teaching traditional yoga, pranayama, and sound therapy in studios, NGOs, and spiritual spaces. Rooted in disciplines such as Hatha, Vinyasa, and Yin Yoga, his approach combines movement with mindfulness to restore balance and energy in everyday life.

He offers a series of gentle yet effective stretches that can be easily practised from your chair. These stretches help realign posture, release tension, and bring the body back into a state of ease.

Seated Cat-Cow Stretch (1 minute)

This gentle movement helps awaken the spine and release tension from sitting. Sit tall with your hands on your knees. As you inhale, look upwards, arch your back slightly, and open the chest—this is the ‘Cow’ posture. As you exhale, round your spine, tuck your chin, and draw your gaze towards your navel—the ‘Cat’ posture. Flow slowly with your breath for 6 to 8 rounds. It’s a wonderful way to start loosening up, especially after long periods of stillness.

Seated Spinal Twist (1 minute)

Twisting the spine gently is one of the best ways to release tension from the back and shoulders. After your Cat-Cow, sit tall. Place your right hand on the back of your chair and your left hand on your right knee. 

Inhale to lengthen your spine, and as you exhale, gently twist to the right. Hold for 5 to 8 breaths, then repeat on the other side. This stretch not only refreshes the spine but also encourages deeper breathing.

Neck and Shoulder Stretch (1 minute)

To ease the strain caused by hunching over screens, drop your right ear towards your right shoulder and allow your left arm to reach downwards, either by your side or towards the floor. Breathe slowly and deeply for 5 to 8 breaths. Switch sides and repeat.

This stretch targets the neck and upper shoulders—areas that often bear the brunt of poor posture.

Standing Side Stretch (30 seconds each side)

Stand tall with your feet hip-width apart. Raise both arms overhead, interlace your fingers, and turn the palms to face upwards. Inhale to stretch upwards, and as you exhale, lean gently to one side. 

Take 5 to 8 slow breaths here, then switch sides. This standing stretch opens up the sides of the body, lungs, and spine—perfect for re-energising during a midday break.

Seated Forward Fold (1 minute)

Slide forward on your chair so your feet are flat on the ground and your knees are together. Gently hug your legs just below the knees and allow your upper body to drape over your thighs. Let your shoulders relax and your head hang freely. Stay here for 5 to 10 calming breaths. This posture gently stretches the lower back and hamstrings, offering a sense of grounding and calm.

Wrist Stretch (30 seconds each side)

Extended typing or mouse use can create tightness in the wrists and forearms. Extend your right arm forward with the palm facing upwards. Use your left hand to gently pull your fingers down and towards your body. Hold for five slow breaths before switching sides. This simple stretch is especially helpful during busy workdays.