7 Desk Yoga Poses You Can Do to Chill out and Relieve Stress at Work

An excessive amount of of the day is spent by many people gazing pc shows whereas we work at our desks. Working sitting at a desk job makes our backs hunched, our necks pushed ahead, and our shoulders slumped forwards. This results in neck pains, again pains, stiff shoulders, and different sorts of physique aches.

Individuals who work professions that require them to spend lengthy durations seated in entrance of a pc ought to take extra stretch breaks. It will encourage blood circulation to your legs, again, and arms and in addition give some room for the muscle mass to flex.

Even if you happen to follow yoga as soon as a day, you must embrace some stretching throughout your work hours. For this objective, desk yoga is a fast and simple approach to loosen up.

What’s Desk Yoga?

There are some yoga poses which will be successfully completed whereas sitting in your chair, even in between working hours. Desk yoga contains some modified yoga stretches that provide help to keep energetic and engaged all by means of the workday.

Desk yoga is to loosen up, unwind and stretch whereas working from dwelling or the workplace. It may be completed simply with out a yoga mat and no yoga props in any respect. It may be 5 to 10 minutes of stretching once you get free time in between your working hours.

The workouts of desk yoga are minor variations of regular yoga poses which have been custom-made to swimsuit the small area of your desk or workstation.

You can find that doing desk yoga workouts and stretching for even 2 minutes will improve your productiveness, energize your thoughts and physique, scale back any muscular pressure and psychological stress and enhance total temper.

Listed below are a number of the commonest desk yoga stretches.

1. Seated Cat-cow pose

Cat-cow pose

The standard cat-cow pose is extremely rejuvenating. It targets the backbone by upwards and downward flexion of the again. This motion stretches the again muscle mass and backbone whereas eradicating any stiffness within the shoulder and neck and opening the chest.

The identical advantages will be gained once you carry out the cat-cow stretch sitting upright at your desk. The front and back motion will immediate your chest to open paving manner for enhanced lung capability. It would encourage flexibility of the shoulder and scale back ache within the again and neck.

Additionally learn: 7 Coronary heart Opening Yoga Poses to Relieve Chest and Shoulder Ache

Steps to carry out

  • Sit up on the entrance fringe of your chair along with your toes unfold hip-width aside and planted firmly on the bottom. Your knees and ankles ought to be in a straight line and your toes ought to level ahead.
  • Putting your palms in your thighs or knees, ideally with palms dealing with down.
  • Inhale and lift your head up and backward whereas taking a deep breath. Prolong your chest outwards and push your shoulder again.
  • Create an arch in your decrease again by squeezing your shoulder blades collectively and pushing them downward. That is the cow pose.
  • Exhale and draw your higher physique inwards, starting along with your decrease again, stomach, and chest.
  • Your head ought to tilt down, your shoulders ought to be rounded, and your chin ought to relaxation in your chest. That is the cat pose.
  • Carry out this flexion 8–10 instances at your desk.

2. Seated Spinal Twist

One other nice stretch you are able to do sitting in your desk is spinal twisting. This pose will stretch your again muscle mass, which can ease stress and soreness. Moreover, it stimulates the organs in your stomach. The twist will help in relieving any ache or ache within the decrease again, which is a typical criticism with working professionals. Your entire higher physique may also be stretched recurrently.

It’s essential to do not forget that the muscle mass, not the joints, are the first focus of this desk yoga stretch. Therefore you must keep away from trying to pop your again. Don’t stretch previous your stage of consolation and hold your backbone straight.

Steps to carry out

Relying on the kind of chair you employ to take a seat, this pose will be carried out in two methods.

Model 1 – Chair with no arms

  • Sit sideways in your chair such that your proper aspect is dealing with the again of the chair.
  • Maintain your toes firmly planted on the ground with a straight again. Align your head with the backbone.
  • Flip your higher physique, together with the pinnacle, in direction of the fitting to face the again of the chair. Maintain the again of the chair with each arms. 
  • Keep on this place for 10 seconds or so long as you need and are available again to the unique place.
  • Carry out the twist 8-10 instances and change sides.

Model 2 – Chair with arms

Supply: Spry Dwelling
  • Sit up on the entrance fringe of your chair along with your toes planted firmly on the bottom. 
  • Holding your decrease physique nonetheless, twist your higher physique, together with the pinnacle, to the fitting whereas shifting your proper hand to carry the again of the chair. Your left hand ought to transfer to be positioned on the fitting knee or the fitting arm of the chair.
  • Keep on this place for 10 seconds or so long as you need and are available again to the unique place.
  • Carry out the twist 8-10 instances and change sides.

Additionally learn: 8 Chair Yoga Poses Seniors Can Do Simply At Dwelling

3. Seated Crescent Moon Pose 

Seated Crescent Moon Pose 

Normally, the aspect muscle mass of the physique are sometimes uncared for whereas sitting at chair for lengthy hours. Seated crescent moon pose is extraordinarily useful for the lateral muscle mass.

By stretching sideways, you encourage the muscle mass of your torso, arms, and again to launch any kinks or stress amassed with extended sitting at work. That is additionally a good way to elongate and stretch your vertebral column.

Steps to carry out

  • Sit up on the entrance fringe of your chair along with your toes planted firmly on the bottom.
  • Prolong your arms overhead and be part of the palms.
  • Bend to the fitting aspect slowly and gently. Go so far as your flexibility permits.
  • Maintain for 5-7 seconds and are available again to the unique place.
  • Bend to the left aspect slowly, maintain for 5-7 seconds and are available again to the unique place.
  • Repeat this course of as many instances as you need.

4. Chair Pigeon Pose

Video: Kaplan Middle for Integrative Drugs

This pigeon pose variation for desk yoga is a superb hip and glute stretch that will loosen up pressure and enhance hip openness, flexibility, and mobility. Whereas opening the hips and chest, this pose additionally assists us in regaining the steadiness we often lose whereas seated in chairs. It’s particularly useful if you wish to keep away from issues like sciatica and again ache

Steps to carry out

  • Sit up on the entrance fringe of your chair along with your toes planted firmly on the bottom.
  • Carry your proper foot and place the ankle on the left knee. Maintain the knee and foot of the fitting leg along with your arms to keep up leg alignment.
  • For enhanced stretch to the glutes, decrease again, and hamstrings, bend ahead barely.
  • Maintain this place for 5-7 seconds and decrease your leg gently.
  • Carry out the identical along with your left leg.
  • Repeat the method no less than 5 instances.

5. Half Downward Dealing with Canine

Half Downward Facing Dog

Downward dealing with canine or Adho mukha svanasana is a highly regarded pose in yoga.

This desk yoga variation of downward canine pose helps to take away stiffness in your shoulders, again and hips. It’s useful in extensively stretching the whole again whereas enhancing the flexibleness of the hips. Performing this pose is a good way to counter the hunched-over place you keep in all day.

The perfect half about this variation is you could carry out this pose even whereas sitting in your chair, particularly if it’s a chair with wheels.

Additionally Learn: The Greatest Yin Yoga Sequence for Tight Hips

Steps to carry out

  • Stand at your desk along with your arms positioned on the fringe of the desk.
  • Take a number of steps again whereas your arms are nonetheless holding the desk.
  • Go way back to you need for the stretch to be intensive.
  • Maintain your place for no less than 5 seconds.
  • Slowly come again to the unique place and stand straight.

In case you have chairs with wheels, the whole course of would be the similar besides you’ll transfer your chair again on the similar tempo as you’ll whereas standing.

Moreover, as a substitute of holding the desk edge, you’ll be able to maintain the again of the chair. Nevertheless, the chair shouldn’t have wheels because it won’t give your the soundness to carry the pose.

6. Seated Ahead Bend


This desk yoga pose is nice to stretch your whole again.

Seated ahead bend assists to launch the decrease again, shoulders, neck, and hips. It’s an efficient method to rapidly nourish and interact the muscle mass, nerves, and joints of the higher physique to alleviate stiffness.

After a protracted of sitting, doing chair seated ahead bend make one really feel lighter and calm because the physique circulates towards the pinnacle and eliminates all the pressure on the base of the neck.

For this pose, make sure that your chair doesn’t have wheels as you wouldn’t need your chair to slip as you fold.

Steps to carry out

  • Sit up on the entrance fringe of your chair along with your toes unfold hip-width aside and planted firmly on the bottom. Your knees and ankles ought to be in a straight line and your toes ought to level ahead.
  • Place your arms in your knees, palms dealing with down.
  • Out of your hips, slowly begin to bend ahead whereas sliding your arms down as effectively. Go so far as you’ll be able to go.
  • Let your head and arms dangle freely and keep on this place for no less than 3 seconds or so long as you’ll be able to.
  • Gently come again as much as the unique place and loosen up.

7. Wrist and finger stretch

Whereas it is probably not a yoga pose, stretching your wrists and fingers steadily at work is crucial to loosen up your arms.

By using a keyboard and writing tools repeatedly, you run the chance of straining and tiring out your wrists. Workout routines involving wrist flexion and extension could possibly reduce the stress that comes with this type of occupation.

To reinforce the blood move, you will need to carry out hand yoga stretches steadily all through the day.

Additionally Learn: 8 Hand Yoga Stretches for Carpal Tunnel Syndrome Ache Relieve

Steps to carry out

  • To stretch your fingers, lengthen your proper arm in entrance of you at shoulder stage.
  • Maintain your hand vertically straight in order that the fingers are pointed up.
  • Maintain your right-hand fingers along with your left hand and pull them again. Maintain pulling for five seconds and launch.
  • Do that train in fast succession 8-10 instances. Repeat with the opposite hand.
  • For wrist stretch, stand close to the desk.
  • Rotate your wrists such that your fingers are pointed downwards and place your arms on the sting of the desk.
  • Straighten your arms and lean away out of your desk, flattening your palms as a lot as you’ll be able to. Maintain this place for 3-5 seconds and are available again to the unique place.
  • Chill out for a number of seconds and repeat the method. Do that 8-10 instances.


These workouts are accessible to all workers, no matter yoga proficiency. Many stretches could also be carried out on the desk with little to no area required. To counteract fatigue, stress, and stiffness and improve joint fluid secretions and posture, take breaks to stretch and transfer your physique. Whereas sitting at your desk, make an effort so as to add 5-minute stretching or exercise breaks each hour.

Latest articles

Related articles

Leave a reply

Please enter your comment!
Please enter your name here