Quick Yoga Poses to Do at Your Desk


It’s widely known that sitting at a desk for eight hours a day can have negative effects on the body, from poor posture to chronic pain in the neck, shoulders, and back. While a yoga session before and/or after work is great, it’s important for those who work routinely at a desk for longer than eight hours to incorporate some yoga during work. Not only does a quick yoga break offer physical benefits, it also relieves stress, boosts productivity, and leaves you feeling refreshed. Here are some yoga poses you can do at your desk.

Neck Rolls

  1. While standing or sitting in a chair, close your eyes. Let your chin drop to your chest.
  2. Keeping your shoulders square, tilt your head slowly to let your right ear touch your right shoulder.
  3. Slowly bring your head back to the starting position and now tilt the head to the left, letting the left ear touch the left shoulder.
  4. Repeat two to four times on each side.

Cat-Cow Stretch

  1. While sitting in a chair, plant your feet shoulder-width apart on the floor.
  2. Place your hands on your knees.
  3. Inhale slowly while you arch your back and tilt your head back as if someone were lifting your chin.
  4. Then, exhale slowly, tilting your head forward so that your chin touches your chest and your back is rounded.
  5. Repeat for a total of three to five breaths. Breathe slowly and move your body in pace with your breaths.

Seated Crescent Moon

  1. While seated in a chair, plant your feet flat on the floor.
  2. Lift your arms over your head. Bring your palms together. Stretch your fingers so that they point to the sky.
  3. Inhale as you lean slowly to the right, curving your body in a crescent shape. You should feel a nice stretch on the left side of the torso. Hold this position for two to six breaths.
  4. Repeat the same for the opposite side. Do this stretch twice on each side.

Wrist and Finger Stretches

  1. While standing or sitting in a chair, extend your arms overhead and draw ten circles with your wrists inwards, then draw ten circles outwards.  
  2. Arms still overhead, spread your fingers as wide you can, then close them into a fist as tightly as you can. Repeat this two more times.
  3. Next, extend your arms forward. Face your right palm forward and with the left hand gently pull your right fingers back. Hold for five breaths.
  4. Arms still extended forward, let your right hand hang and gently pull it back with your left hand. Hold for five breaths.
  5. Repeat steps three and four on the left arm.

Forward Fold

  1. While seated in a chair, place your feet together flat on the ground.  
  2. Exhale and bend forward at your hips, placing your chest on your thighs and extend your arms down to place the palms of your hand squarely on the ground next to your feet. Hold this position for ten breaths.

Jericho Tadeo | Contributing Writer

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