If you are working from home, the first posture I would advise you to adopt is the Vajrasana. In vedic literature, Vajra is considered indestructible. It's the weapon of Indra. In Vajrasana, you sit like Vajra (thunderbolt). Your spine is erect, your knees touching each other, your ankles resting on the mat, your toes pointing inwards(touching each other), your heels a little sideways making resting space for your bottom. It may look very simple to do, however if you are a beginner, you may feel discomfort holding this posture for more than a couple of minutes. Do not worry. Practice it for a couple of minutes every now and then, and in a few days it will become easier to hold for a longer duration. The most important benefit you will get is your spine's alignment will get corrected. This posture aids in digestion: you can practise Vajrasana just after your meal also. The blood flow in your lower body will improve remarkably, aiding in better bone-mineral density. This posture helps relieve back pain. It strengthens knee and ankle joints. The weakening of spine, waist and legs due to excessive sitting on sofa, couch and chairs will be corrected by this posture.
If you are working from home, you need not make a special time to practice Vajrasana. You can simply do it while working on your laptop. You can see in the picture how I adopt this asana while working.
