Four Simple Yoga Poses for Office Workers to Relieve Body Pains

20 September 2021
Channel 823 invited Joyce, a yoga teacher at Fit-Max, to introduce four simple yoga poses for office workers to combat common health issues.

Office workers are often troubled by body pain because of long hours of sitting, poor posture (such as hunching and aiming their heads downward), and not enough exercise and stretching exercises. Common pains include shoulder pain, neck pain, lower back pain and sciatica. Sometimes, these pains even extend to their heels, adversely affecting their daily lives. With this in mind, Channel 823 invited Joyce Lau, a yoga teacher at Fit-Max, to introduce four simple yoga poses for office workers to combat common health issues.


Cat-Cow Pose

  1. Start in a four-legged kneeling position with your hands placed under your shoulders and your knees under your pelvis
  2. Push both hands to the floor and raise your head to inhale; hold for 3 to 8 breaths
  3. When exhaling, bend your chin back to the chest and hold for 3 to 8 breaths
  4. Repeat the above steps 5 to 10 times

cat-cow pose in yoga
cat-cow pose in yoga
cat-cow pose in yoga

Seated Side Bend

  1. Sit flat on the yoga mat first and ensure that the pelvis is close to the yoga mat
  2. Raise your arms vertically and relax your shoulders
  3. Slowly press down your body and arms to the left; hold for 3 to 8 breaths
  4. Do 3 sets of the same movement back and forth on the left and right sides

sitting side bend in yoga
sitting side bend in yoga

Seated Forward Bend

  1. Start by sitting in the seated stick pose
  2. Take a deep breath to stretch, then exhale, drawing in the belly button towards the spine; lean the torso forward, and stretch your hands as far forward as possible within a comfortable range for the legs and lower back
  3. Put your head down on your thighs and hold this position; take at least 3 deep breaths

seated forward bend in yoga
seated forward bend in yoga
seated forward bend in yoga

Neck Stretch

  1. Slowly stretch the neck back and forth from left to right, and follow your own breathing to do about 6 sets
  2. Try to use diaphragmatic breathing (i.e. breathe deeply in the abdomen) when stretching

De-stress with Yoga

In addition to releasing stiff muscles, stretching your body and promoting metabolism, yoga is good for mental health as well. Joyce suggests using diaphragmatic breathing (i.e. breathe deeply in the abdomen) when doing yoga, as this helps you feel more relieved and reduces stress. What’s more, she says that yoga can help improve concentration too, as many poses involve meditation.


All in all, yoga is good for both physical and mental health. If you want to give it a try, Joyce recommends setting aside 15 to 30 minutes to practise the above four yoga poses each day.

Subscribe Now

Receive updates in Messenger

By subscribing, you agree to receive marketing materials as set out in the Personal Information Collection Statement .

Subscribe to latest Channel 823 stories to your inbox


Personal Information Collection Statement

This Statement is made by Link Asset Management Limited ("Link Asset Management") as manager of Link REIT and Link Properties Limited (collectively "Link", “we”, "our" or "us"), in accordance with the Personal Data (Privacy) Ordinance (Cap. 486) of the Laws of Hong Kong Special Administrative Region ('the PDPO'). This Statement intends to notify you why your personal data is collected, how it will be used, to whom the personal data will be transferred and to whom data access requests are to be addressed.

Types of Personal Data Held

We hold four broad categories of personal data, namely customers' and tenants' personal data, business associates' personal data, employment-related personal data, website and social media users' personal data.

Collection - Why We Collect Your Data

From time to time, we may collect your personal data to provide our services to you and in an effort to improve your customer experience. You are not obliged to provide your personal data to us but if you do not, we may not be able to provide you with some of the information, materials, services and/or products of Link Asset Management and/or Link Properties Limited.

Provision of personal data to us is obligatory should you subscribe to “Channel 823” or any contents thereto.

If you are under the age of 18, you must ask your parent or guardian before providing any personal data to us.

Use - How Your Data May Be Used

The personal data you registered for subscribing to "Channel 823" (whether through our websites or through social media platforms) will be used for:

  1. disseminate the latest news and activities related to Link’s portfolios, latest development of Link, including but not limited to “Channel 823” or contents thereto;
  2. to provide information of events in relation to corporate social responsibility programs of Link such as (without limitation) Link Together Initiatives and similar sustainability/community engagement/charity initiatives organised or co-organised by Link at Link’s premises or on Link’s website or social media platforms;
  3. for handling enquiries and feedbacks for better services to you, tenants and shoppers who patronize Link premises or uses Link’s website or social media platforms;
  4. to provide services, activities or experiences under at Link’s premises or Link’s website / social media platforms and gauge popularity of the same
  5. for internal statistical and analysis purposes;
  6. transfer to the necessary parties identified in this PICS;
  7. making disclosure so required by law, regulation or court order of any jurisdiction and / or so request by any government, regulatory or law enforcement authority or administrative organization within or outside Hong Kong Special Administrative Region;
  8. for establishing legal claims or defences; and
  9. obtain legal advices and /or exercising, defending and / or protecting the rights or properties of Link, Link’s affiliates and contractors, agents and third party service providers including identifying, contracting or bringing legal actions against any persons who may be interfering with such rights or properties (whether intentionally or otherwise) and where any other third party may be harmed or property of any third party may be damaged by such interference

Use of Personal Data in Direct Marketing

We would like to use your email address or social media messengers for sending you "Channel 823" information or part thereof from time to time by way of direct marketing.

If you object to our use of your personal data for the relevant purposes as listed above, you can, at any time without charge, inform us via the “unsubscribe” function available in the emails or social media messengers of “Channel 823” updates or send an email to

Transfer of Your Personal Data

Personal data held by us will be kept confidential, but we may disclose/transfer such data to the following parties (whether within or outside the Hong Kong Special Administrative Region) for the purposes set out in this Statement:

  1. the entities comprising all the special purpose vehicles of Link REIT and the subsidiaries of Link Asset Management and/or Link Properties Limited in connection with the operation of our business and activities at Link premises / "Channel 823" or contents thereto;
  2. professional advisors, service providers or contractors of Link Asset Management and/or Link Properties Limited providing property management services, letting, licensing, social media services at Link premises / "Channel 823" or contents thereto;
  3. any agent, contractor or third party service provider who provides administrative, telecommunications, computer, payment, content, information or other marketing and promotional services to us in connection with the operation of our business and activities at or in relation to Link premises / "Channel 823" or contents thereto;
  4. any person under a duty of confidentiality to us or who has undertaken to keep your personal data confidential and use them in strict compliance with the requirements of the PDPO;
  5. any government, law enforcement authorities and administrative organisations and any person to whom we are under an obligation under law to make disclosure.


We strive at all times to ensure that your personal data will be protected against unauthorized or accidental access, processing, erasure or other use. We have implemented appropriate physical, electronic and managerial measures to safeguard and secure your personal data.

Your personal data will be kept in the office of Link Asset Management and/or Link Properties Limited or by the service providers engaged by Link Asset Management and/or Link Properties Limited and is accessible only to our authorized employees and service providers.

Retention of Data

We will keep your personal data for a reasonable time to fulfill the purpose for which the data was collected or comply with the relevant rules, regulations and laws of Hong Kong. Personal data which is no longer required will be destroyed.

Data Access/Correction Requests

Under the PDPO. any individual has the right to request access to and correction of his or her personal data held by us. In accordance with the terms of the PDPO, Link Asset Management or Link Properties Limited has the right to charge a reasonable fee for the processing of any data access request.

If you wish to access or correct your personal data in relations to "Channel 823" subscription held by us, please send your request to:

Language Versions

In case of discrepancies between the English and Chinese versions of this Statement, the English version shall apply and prevail.

NOTE: This Personal Information Collection Statement is subject to change and was last updated in April 2021.


© Copyright Link Asset Management Limited. All rights reserved

Linkedin Twitter Facebook Instagram YouTube Weibo QR code Wechat