Bangkok, Thailand, 11 May 2021 – With COVID-19 still lurking, we are back to practicing social distancing and staying in. However, working from home, or even studying online, can inevitably cause pain in our neck, shoulders, or back. To avoid this, sitting in the right posture plays a huge part, but a more sustainable solution to prevent these aches and pains is through regular exercise to strengthen our muscles. To help work-from-home warriors get through this challenging time, we suggest taking 10-minute breaks and stretching every now and then along with these five easy yoga poses recommended by Jetts professional trainers. Not only a great way to centre yourself, these simple stretches also ease muscle tension and connect your body and mind in this fight against the pandemic.

Before starting to practice any yoga pose, focusing on taking deep, steady breaths can help to clear the mind and calm the body from stress, allowing us to fully concentrate on restoring the body and mind. For those who have the space and mat ready, follow along with the Jetts trainer who will explain and demonstrate each pose with easy, moderate, and advanced options to choose from in this video on Jetts Thailand’s YouTube Channel (

Cobra Pose

Yoga Poses

The Cobra pose helps to strengthen many parts of the body, especially the lower back, and relieves stiffness in muscles along the spine. With the invigorating backbend of the Cobra pose, hip muscles are tightened and the lungs, along with other internal organs. Start with the Downward-Facing Dog pose before sliding your body forward and lying flat on your stomach. Plant your palms on the mat beneath your shoulders and lift your head, shoulders, and chest off the ground. Press your hips and insteps into the mat. Hold the pose for 15-30 seconds.

Seated Spinal Twist Pose

Five Quick Yoga Poses to Relieve Your Body while Working from Home 1

This twisting posture promotes spinal strength as well as shoulder, hip and glute flexibility. The deep twist can also stimulate the digestive system. Start by sitting upright on the mat, then bend the left knee, crossing the left leg over the right knee. Bend the right knee and place the right ankle next to your left glute. Place your left hand on the floor behind you and twist your body to the left. Hook the right elbow across the bent left knee, straighten your back and twist further to the left. Look across your right shoulder and hold for 15-30 seconds before repeating on the other side. 

Lizard Pose

Five Quick Yoga Poses to Relieve Your Body while Working from Home 2

The Lizard pose increases the flexibility and strength of the glutes and hamstrings. By opening the hips, this pose helps to release tension in the lower back and improves stability for more advanced yoga poses. Begin with the Downward-Facing Dog pose, then step your right foot forward and place it outside your right palm. Stretch the left leg behind and lower your left knee to the ground. For those who are more flexible, try lowering your forearms on the ground for a deeper stretch. Hold for 15-30 seconds and return to the Downward-Facing Dog position before repeating on the other side.

Triangle Pose

Five Quick Yoga Poses to Relieve Your Body while Working from Home 3

This basic yoga pose creates stability in balance for daily stretching. The Triangle pose is also good for relieving stiffness in the lower body – from the back to the hips and legs. Stand with both feet apart – wider than the hips, and turn your right foot out. Push your hips slightly backward and reach your right arm and torso over your right leg. Place your right hand on your shin, ankle or on the floor. Extend your left arm up towards the ceiling and look up towards the fingertips. Hold for 15-30 seconds and repeat on the other side.

Rabbit Pose

Five Quick Yoga Poses to Relieve Your Body while Working from Home 4

The Rabbit pose can lengthen the spine and muscles across the back. It is also popular for alleviating office syndrome symptoms and back pains. From the Child’s pose, push your hips to the back and hold the heels with both hands. Tuck in your chin and slowly place the top of your head on the floor while slowly lifting the hips up towards the ceiling. Hold for 15-30 seconds.

After each yoga break, always keep in mind that the cornerstone of a healthy body and mind is to maintain regular exercise and a healthy diet. Although we are now staying in most of the time, we still need to work out to boost our immunity and strengthen our internal defenses against any outbreaks. Jetts Fitness is now offering free ‘Jetts Workout at Home’ daily live sessions, which cover a range of its popular classes – from energetic dance classes like SH’BAM and Street Jazz to HIIT classes like J Series. For those who would like to spice up their workout routine, Jetts also offers classes that combine strength-training with unique workout elements like LesMills BODYCOMBAT, BODYBALANCE, BODYPUMP, and PT at Home. Stay fit and get your body moving with Jetts’ live classes on


About?Jetts?Fitness Thailand

Jetts?24 Hour Fitness is one of the most successful 24/7 gym chains originated in Queensland, Australia. It has since grown at an incredible rate with 300 clubs in Australia, New Zealand, the Netherlands, the United Kingdom, including 35 clubs now in Thailand, where?Jetts?are present in Bangkok, Nonthaburi, Pattaya, Nakhon Ratchasima, Chiang Mai, Phuket, Phetchaburi and Hua Hin. 

Jetts?Fitness Thailand is part of the Fitness & Lifestyle Group (“FLG”). FLG is the Asia-Pacific’s leading diversified health and wellness group. With 8 brands and over 500 locations across Australia, New Zealand and South-East Asia, FLG helps over one million members to live healthier and more active lives. In addition to its physical health clubs, FLG is also a leader in on-demand digital health and fitness?programmes.? 

For more information, please visit?Jetts?24 Hour Fitness Thailand?website at? our social media channels?Facebook:?JettsThailand,?Instagram:?JettsFitnessThailand, Line: @Jettsthailand, Twitter:?JettsThailand?and YouTube:?JettsThailand.??