Yoga · Volume 21
Yoga for Back Pain & Desk Bodies
Gentle sequences for modern posture
The Desk-Body Rescue
Signature edition
- Ease back and neck stiffness
- Two-minute desk micro-breaks
- Know when to see a doctor
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About this book
You sit to commute, sit to work, sit to eat and sit to relax. Then you wonder why your back aches, your neck is stiff and your hips feel locked.
This book offers gentle, practical yoga for desk workers and people with common, non-specific back pain. You'll learn what research says about back pain, which movements help, how to build 10- and 20-minute routines, desk-friendly micro-breaks, and when pain is a signal to see a doctor rather than stretch.
A calm, evidence-informed guide to moving more comfortably — at work and beyond.
Educational guide. It supports — never replaces — care from your doctor, and contains no doses, cycles or sources.
Inside: 24 chapters
- 01The Desk Body
- 02When to See a Doctor
- 03How Yoga Helps
- 04Principles for Practice
- 05The Core Poses
- 06Desk Micro-Breaks
- 07Your Workstation
- 08Routine A — Ten-Minute Morning
- 09Routine B — Twenty-Minute Evening
- 10Routine C — Strength for the Back
- 11Neck and Shoulders
- 12Sciatica and Nerve Pain
- 13Breath for Pain
- 14A Four-Week Programme
- 15Beyond Yoga
- 16Myths About Back Pain
- 17Stories from the Studio
- 18Questions People Ask
- 19Your Back-Care Log
- 20Yoga at Work
- 21Sleeping Positions
- 22Travel and Long Drives
- 23Building Long-Term Resilience
- 24Glossary
Read the introduction
Chapter 1
The Desk Body
Long hours of sitting are a modern reality. Many people blame "bad posture" for every ache. The truth is more nuanced — and more hopeful.
What we know
• Back pain is extremely common. Most adults experience it at some point; most episodes improve within weeks.
• No single "perfect posture" exists. The best posture is your next posture — changing position regularly matters more than holding any one position.
• Movement helps. Staying active is generally better for common back pain than bed rest.
• Exercise, including yoga, has evidence for reducing chronic low back pain and improving function, with modest effects similar to other forms of exercise therapy.
What prolonged sitting does contribute to
• Stiffness in the hips, upper back and neck.
• Reduced activity overall, which affects heart health and weight.
• Fatigue and discomfort from staying static.
Your back isn't fragile. It's built to move — and it often hurts because it's moved too little, not too much.
The book continues for 60 pages across 24 chapters.
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The Yoga Collection
From first pose to the Sutras
Beginners, lifters with tight hips, desk workers and serious practitioners.
₹1,699₹3,492if bought singly
