Yoga at Your Work Desk and Chair – 7 Yoga Poses For Office Workers

Doing yoga at the work desk or chair seems amusing but it’s super relaxing and has many long-term benefits. Sitting for eight hours or more strains the neck, back, hips, and shoulders, which leads to tension and drowsiness in office workers. 

Millions of office goers spend most of their days sitting in front of a computer and find little time to maintain health. That’s why Ekattva is here with 8 desk yoga poses to relieve stress, check stiffness, increase energy, and clear your mind — all while sitting at your chair or office desk. 

These 5-minute office yoga exercises and stretches demand little time and can be done in a jiffy, sparing you from unnecessary distress in the long run.  

Here are the 7 office yoga poses to try at your desk: 

#1 Neck rolls 

Pain related to a tight neck may reduce your ability to work or even enjoy your leisure time after office. That’s why we thought of starting our list of best desk-chair yoga poses with this asana. A seated neck roll is considered a warm-up yoga pose to prepare the body for slightly intense office yoga poses at a desk. 

It is the simple movement of the cervical spine that involves the lateral flexion of the neck. Neck rolls stretch your entire spine and improve spinal mobility. It also releases tension from your neck, which is particularly important, especially if you spend a lot of time sitting at your desk in the office.

desk yoga

How to perform this yoga pose at your desk? 

The following are the steps to perform neck stretches yoga pose: 

  • Take your shoes off before starting these stretches if you are wearing high heels.
  • Close your eyes.
  • Let your chin drop down to your chest.
  • Begin to circle your neck slowly, taking the right ear to the right shoulder, the head back, and then the left ear to the left shoulder.
  • Try to keep your shoulders relaxed and don’t hurry through any areas of tightness that you come across.
  • Do 3 to 5 rolls and then switch directions to take another three to five rolls.

We suggest you not to perform this yoga pose at your desk if you have any issues or injuries to the neck or cervical spine. 

#2 Cat-cow stretch 

Cat-cow stretch is one of the best yoga poses to perform at your office desk. Also called Chakravakasana, it is ideal for those who suffer from back pain and work long hours on their desk. It helps in improving body posture and balance. The cat-cow stretch yoga pose involves moving the spine from a rounded position (flexion) to an arched one (extension).

Flexing and extending the spine can help improve circulation in the discs in your back. The cat-cow stretch yoga pose is also believed to be a good stress-reliever and calming pose as it lets you link body movements with your breathing. 

How to perform this yoga pose at your desk? 

In order to perform the cat-cow stretch yoga pose, follow these steps while sitting at your desk:

  • Bring both feet flat on the floor.
  • Bring your hands to your knees.
  • On an inhale, arch the back and look up toward the ceiling.
  • On the exhale, round the spine and let your head drop forward.
  • Repeat for three to five breaths.

#3 Seated forward bend 

Another popular office yoga posture to try at your desk. Seated forward bend is a calming yoga pose for the mind and nervous system. It is also therapeutic for anxiety and depression caused by the workload at the office. While performing a seated forward bend pose at a desk, the upper body is folded forward over the legs in order to stretch the hamstrings and the muscle of the back.  

As it is naturally introspective, yoga experts suggest pairing the seated forward bend pose with slow breathwork for a more meditative experience. Besides the aforementioned benefits, this yoga pose helps you stretch the spine, shoulders, and hamstrings. It is also considered therapeutic for high blood pressure, infertility, insomnia, and sinusitis. 

yoga at your desk

How to perform this yoga pose at your desk? 

Here are the steps to perform seated forward bend yoga pose at your office desk: 

  • Push your chair away from your desk.
  • Remaining seated, keep your feet flat on the floor.
  • Take your arms behind the lower back, keep your back straight, and interlace your fingers behind your back.
  • Bending forward from the waist, bring your interlaced hands over your back.
  • Rest your chest on your thighs and relax your neck.

#4 Seated eagle 

Seated eagle pose is truly a natural remedy for the shoulder strain you feel when your office work has you sitting at a computer desk for long hours. Also called seated Garudasana, it can help you strengthen your calves, ankles, thighs, and hips as you build body balance and core strength. 

One of the best yoga poses for office workers, the seated eagle also helps you improve your concentration. One could perform this easy yoga asana a few times a day while seated as a part of a desk yoga routine to unkink his shoulders. 

How to perform this yoga pose at your desk? 

Performing seated eagle yoga pose is quite easy for workers at their office desk. All they need is to follow these steps: 

  • Cross the right leg over the left leg. Also, wrap your right foot around your left calf. 
  • Take your arms out to the other side, parallel to the floor. 
  • Bring the arms forward, crossing your left arm over the right one and leading the palms to touch.
  • Now, lift the elbows while keeping the shoulders sliding down the back.
  • Repeat the same steps with the right arm over the left. 

4 Morning stretches and yoga poses to perform before heading to the office.

#5 Seated spinal twist 

We bet many of you have heard about the half lord of the fish pose (Ardha Matsyendrasana). A seated spinal twist is just a small modification of the same asana with only one difference – you have to perform it while sitting on a chair rather than a carpet. 

Not only does seated spinal twist yoga pose helps you in improving digestion and the processing of the liver and kidneys, but it also provides relief from back aches caused by continuous work at the office desk, sciatica, and menstrual discomfort.  

yoga for office workers

How to perform this yoga pose at your desk? 

Here are the steps to perform a seated spinal twist yoga pose at your office desk: 

  • Sit sideways in your chair.
  • Bring both feet flat on the floor. 
  • Hold the back of the chair with both hands and twist your waist right towards the back of the chair. 
  • Now, turn to the other side. Repeat this yoga pose for at least 4-5 more rounds. 

In case you have back trouble or a spine injury, consult with an experienced yoga instructor before performing this pose.  

#6 Wrist stretch 

Wrist pain is a common ailment that can stem from many causes: typing on your computer, excess weight-bearing case, and past injury. Practicing wrist stretch pose at the desk might help office workers overcome this problem. An easy chair-desk yoga pose, it is a luscious stretch for wrists, lower arms, and shoulders. 

A wrist stretch yoga pose helps you to stretch all the muscles in and connected to one’s wrists. 

How to perform this yoga pose at your desk? 

The following are the steps to perform wrist stretch yoga pose at your office desk: 

  • Stand in front of your office desk. 
  • Turn your hands so that the insides of your wrists face your computer and your fingers face the edge of the desk.
  • Lean away from your desk with your arms straight while flattening your palms as much as possible.
  • Hold the position for at least 5 minutes. Back off if you feel pain.

Almost free pranayama and breathing class for those suffering from stress and exhaustion while working from home. 

#7 Standing pigeon 

Better called Eka Pada Rajakapotasana, the standing pigeon pose works as a hip opener and forward bend. It is a good antidote to sitting for office workers who sit at their desks for long periods. Standing pigeon pose helps you stretch your thighs, Groin, back, piriformis, and psoas. 

Not to mention, it prepares you for seated postures and backbends. Performing this office yoga pose might be difficult for some but by following the right guidelines, one may exceed to perform standing pigeon pose with ease. 

How to perform this yoga pose at your desk? 

Here the steps to perform a standing pigeon yoga pose at your office desk: 

  • Stand in front of your desk.
  • Bring your right shin onto your desk, parallel to the edge of the desk.
  • Take a forward bend over your right leg, hinging at your hips.
  • Repeat the above steps on the other leg. 
5 minute office yoga

Above are the 7 famous office yoga poses to perform at your desk. Making these exercises a part of your routine can work wonders as they help you wipe body pain, fatigue, tension, and increase overall muscle strength and flexibility, keeping you fresh and revitalized throughout the day. 
Got any queries to ask? Send them at and have them answered by our yoga experts.

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