5 Yoga Poses for the Office

Some days, no matter how hard we try, we find ourselves in a situation where getting any physical activity into our schedule seems like an impossible task. This is especially true for those of us with jobs that leave us chained to our desk or staring into a computer screen for hours on end. These habits can create long-term consequences for our neck, back, and overall quality of life. If you’ve ever struggled to squeeze even a small amount of activity into your day job, there are a few easy yoga poses that you can start incorporating into your daily routine to improve your mobility, release stress, and clear out your mental fog.


Chair Twist

You can benefit from this pose in between phone calls and emails without even leaving your seat! Begin by scooting up to the edge of your chair with your feet evenly placed on the floor. Reach one arm over to the opposite side of your chair, shifting your gaze in the same direction, and twist for a few deep breaths with a straight spine. Repeat on the opposite side of your body.

Forward Fold

This pose can be done seated or standing and is a great way to relieve tension in your back during the day. Begin in an upright position and slowly bend forward as far as you can comfortably reach. If you’re performing this in a chair, scoot to the edge of your seat and stretch your legs out long in front of you.

Chair Pigeon

You don’t have to be on the floor to benefit from a hip-opening exercise like pigeon pose. Simply sit with your back straight in your chair and cross one foot over the opposite thigh to create a figure four shape. You can remain in this position or lean over your folded leg for an even deeper stretch.

Desk Downward Dog

Downward dog is one of the most beloved yoga poses, for good reason! It can release tension in your shoulders and provide a deep full-body stretch. If you’re tight on space, try this pose using your desk as a prop. Place your hands on the edge of your desk and step back until you can comfortably lower your head down in between your shoulders. Hold this pose for a few rounds of breath.

Standing Crescent Stretch

This simple stretch is ideal for standing up on your break or even walking outside for some fresh air. Begin by standing with your feet hip-width apart. Raise your hands over your head and reach one hand to the opposite wrist. Slowly pulling your arm over the side to make a crescent shape with your body. Repeat on the opposite side.


Even in the hustle and bustle of our daily lives, we can still find time to give ourselves some much-needed physical and mental relief. Weave these poses into your workday to add some fresh energy to your routine.

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