Have you ever wondered how to properly sit at the desk? Often we sit for hours on end, with only shallow breathing, blinking or staring into a tiny area. We are very constrained in our vision and body movements around technology. Because we get so absorbed with what we are doing or are in a rush, we can adopt very bad posture. Our shoulders crunch up around our ears and our body is hardly moving all day, which is bad for the digestive system.

Our bodies evolved with movement playing a key role in breathing, circulation and digestion. This, in turn, effects the inner organs, health and blood supply. Many people in an office are in artificial lighting for the majority of their week. They are subjected to other people’s coughs and colds and with the bad posture and body movements, their own immune system is weakened.

How to Properly Sit At the Desk and Fix Bad Posture

Yoga has a natural role and can offer many benefits to the office worker and deskbound computer user such as help you fix bad posture. It’s not uncommon for us to hold our breath as soon as our fingers touch the keyboard or we speak on the phone. Internally, we are rushing to get work completed or on time. However, externally, the body is trapped into a static position.

Is this you? If it is it is time that you had a session with the Hi-Tech Yogi. Zoe was one of the pioneers in the computer industry as early as 1973. Not only that, but she has managed to incorporate yoga Ayurveda into her life. Because of this, she is in exceptionally good health today.

Examples of Bad Posture

Bad Posture

Why Is Good Posture Important During Work/Typing?

Bending your wrists while typing can cause nerve problems. Photo credit George Doyle/Stockbyte/Getty Images

With bad posture, many of the daily tasks you perform during your workday can cause immediate and chronic health problems. This is especially true if your job requires you to sit at a desk for long periods performing repetitive actions such as typing. Even more so if you don’t know how to properly sit at the desk. Understanding how bad posture affects your body and the problems bad posture can cause can make choosing and applying solutions easier and more effective.


When typing, good posture is important to reduce both dynamic and static loads you place on muscles. Dynamic load refers to the pressure you place on muscles during movement. This can include the movement of your arms, hands and fingers as you type. Furthermore, it can include head and neck movements. The relaxing and contracting that make up dynamic movements require a body position that allows for deeper breathing and sufficient blood flow to the active muscles. Static load refers to the pressure you place on inactive muscles, such as those in your back and shoulders.


Poor posture, including slouching and incorrect arm and wrist position, as well as the time you maintain bad posture can produce a number of immediate effects. Muscle and joint pain and fatigue are common effects. In addition, insufficient blood flow can cause a tingling sensation or loss of feeling. Chronic or long-term effects can include nerve injuries. Especially in your wrists, aggravated high blood pressure, a reduction in muscle strength and muscle swelling.


Good posture involves properly positioning both your chair and keyboard in a way that allows your feet to sit flat on the floor. Moreover,  your shoulder muscles should relax and your back should stay straight. The chair you use should support your lower back and have adjustable armrests. This will allow you to keep your arms close to your sides and sit in a good posture.

How To Properly Sit At the Desk

How To Properly Sit At the Desk

In addition, the chair should be adjustable so you can set its height for correct foot placement, either flat on the floor or on a footrest. The position of your typing keyboard should require your elbows to bend at no more than a 90-degree angle. Also, it should allow your arms to remain at your side and your wrists to remain in a neutral or almost straight position.


Try to refrain from adjusting your chair so it is in a reclining position. If you’ve ever wondered how to properly sit at the desk, this is not the right way to do it. Although this may be a comfortable position for your back in the short-term, it increases pressure on your shoulders and neck. If your keyboard has a wrist pad, you should not use this as wrist support while typing. This is because a pad will cause bending in your wrist. If you have problems keeping your wrist straight, try adjusting the angle of your keyboard.

For more information on how the Hi-Tech Yogi can help you to have choices around your life, give Zoe a call 0407 956 071 and don’t forget to follow our Bondi Yoga Therapy blog www.bondiyogatherapy.com