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5 Yoga Poses You Can Do at your Desk

Updated: May 30, 2020

It’s been proven that sitting at a desk hunched over the keyboard for hours on end can cause health problems. Eye strain, neck, back and shoulder pain and a loss of flexibility and strength are all a result of long days spent at a “desk job,” however just because you are stuck at your desk doesn’t mean that you can’t get some much-needed movement.

I’m not referring to seeking out a private space and doing some vigorous calisthenics but rather taking a few minutes several times during the day and doing some effective yoga poses right at your desk. I think you’ll be surprised at how this small amount of time will help you to feel better and improve your overall physical and mental wellbeing.

Here are 5 seated yoga poses that you can do regardless of your work environment and I promise that you won’t call much attention to yourself either!


High Alter Pose

Sit up tall. Clasp your hands together and invert your palms facing away from you. Inhale and raise your arms above your head. Exhale and lean your body to the right (Tip: do not let your opposite hip lift up from chair) and hold for a full breath and then switch sides. Repeat 5 times.

Seated Twist

Sit up tall. Turn to the right and place your right hand on the back of your chair and left hand on the outside of the right leg (Tip: try not to let your pelvis rotate). Inhale and sit taller then exhale to deepen the twist and hold for 5 breaths. Repeat on the left side and repeat 2-3 times.

Chair Pigeon

Sit up tall. Cross your right leg over your left at a 90-degree angle. Keep your right foot flexed and your left leg on the floor. Gently press down onto your right knee.  Hold for 10 breaths and then change sides. Repeat 2-3 times.

Chest Stretch

Sit up tall. Clasp your hands behind your back and straighten your arms. Gently move your arms away from your back. Breath into the front of your chest to feel the stretch.

Hold the pose for 5 breaths and repeat 2-3 times.

Neck Stretch

Sit up tall. Inhale and sit taller exhale and drop your right ear towards your right shoulder (Tip: try not to turn your head or lift up right shoulder). Hold for 10 breaths and repeat this gentle stretch 3 times on each side.


You’ll find that your body feels more mobile the more you incorporate these poses into your day. You should also be conscious of how long you are sitting at your desk and attempt to get up and walk around for a few minutes for every 30-minutes of sitting.

Self-care is important and your body will thank you!


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