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Even when you love your job, sitting at a desk all day is undeniably hard on your body. Pains in the neck, shoulders, back, and hips are endemic to people who work in offices. Taking movement breaks throughout the day to release tension can really help, especially if you sneak in a few yoga poses. Our picks target the problem areas and can be done on the mat or at your desk.
The 8 Best Yoga Poses for Office Workers
Featured Yoga Mat: Blossoming Lotus in Purple
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Sanskrit Meaning: Marjary (Cat) Asana (Pose) Bitila (Cow) Pose (Asana)
Yoga Level: Beginner
Pose Type: Kneeling
Why This Pose: Immediately ease tension by mobilizing the spine
Step-by-Step Instructions:
1. Begin on your hands and knees
2. On an inhalation, lift your tail, lower your belly, and lift your head.
3. On your next exhalation, tuck your tail, round your spine, and drop your head.
4. Repeat these movements on each inhale and exhale for five to ten cycles of breath.
Cat-Cow Stretch Desk Modification:
1. Sit in a chair with both feet flat on the floor.
2. Bring your hands onto your knees.
3. On an inhalation, tilt your pelvis forward, arch your spine, and lift your gaze to the ceiling.
4. On your next exhalation, tilt your pelvis back, round your spine, and drop your gaze to your navel.
5. Repeat these movements on each inhale and exhale for five to ten cycles of breath.
Featured Yoga Mat: Liforme Classic Yoga Mat in Grey
Seated Spinal Twist (Ardha Matsyendrasana)
Sanskrit Meaning: Ardha (Half) Matsyendra (Lord of Fishes) Asana (Pose)
Yoga Level: Beginner
Pose Type: Seated
Why This Pose: Releases your spine, neck, and shoulders
Step-by-Step Instructions:
1. Begin sitting in a comfortable cross-legged position.
2. Place the sole of your right foot on the floor outside your left thigh.
3. On an inhalation, lift your arms toward the ceiling.
4. On an exhalation, twist to the right, taking your left elbow outside your right knee and your right hand to the floor behind your spine.
5. On each inhale, draw your spine long. On each exhale, deepen your twist.
6. After several breaths, switch sides
Seated Spinal Twist Desk Modification:
1. Sit in a chair with both feet flat on the floor.
2. On an inhalation, lift your arms toward the ceiling.
3. On an exhalation, twist to the right, taking your left hand to the outside of your right knee and your right arm behind your back.
4. On each inhale, draw your spine long. On each exhale, deepen your twist.
5. After several breaths, switch sides
Featured Yoga Mat: Liforme Classic Yoga Mat in Olive
Eagle Pose (Garudasana)
Sanskrit Meaning: Garuda (Eagle) Asana (Pose)
Yoga Level: Beginner
Pose Type: Standing
Why This Pose: Stretches the upper back.
Step-by-Step Instructions:
1. Begin in Chair Pose.
2. Lift your left foot off the floor.
3. Cross your left thigh over the right one.
4. Wrap your left foot around your right calf or take your left toes to the floor for more stability.
5. Take your arms out in front of you
6. Cross your right arm over the left one at the elbow.
7. Bend your elbows and bring your palms to touch.
8. After several breaths, switch sides.
Eagle Pose Desk Modification:
1. Sit in a chair with both feet flat on the floor.
2. Cross your left thigh over the right one.
3. Take your arms out in front of you
4. Cross your right arm over the left one at the elbow.
5. Bend your elbows and bring your palms to touch.
6. After several breaths, switch sides.
Featured Yoga Mat: Liforme Classic Yoga Mat in Green
Eye of the Needle Pose (Sucirandhrasana)
Sanskrit Meaning: Suci (Needle) Randra (Opening)
Yoga Level: Beginner
Pose Type: Supine
Why This Pose: Stretches the hips, which get tight from sitting
Step-by-Step Instructions:
1. Lie on your back with your knees bent and pointing toward the ceiling.
2. Bring your right ankle to the top of your left thigh near your knee.
3. Flex your right foot.
4. To deepen the stretch, lift your left foot off the floor.
5. Hold the back of your left thigh and pull it gently toward you.
6. After several breaths, switch sides.
Eye of the Needle Desk Modification:
1. Sit in a chair with both feet flat on the floor.
2. Bring your right ankle to the top of your left thigh near your knee.
3. Flex your right foot.
4. To deepen the stretch, hinge at your hips to forward fold with a flat back.
5. After several breaths, switch sides.
Featured Yoga Mat: Mindful Garden in Purple
Pigeon Pose (Eka Pada Rajakoptasana)
Sanskrit Meaning: Eka (One) Pada (Foot) Raja (King) Kapota (Pigeon) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Seated
A deeper hip opener
Step-by-Step Instructions:
1. Begin on your hands and knees.
2. Bring your right knee to your right wrist and your right foot to your left wrist so your shin is roughly parallel to the front of your mat.
3. Extend your left leg straight back.
4. If your right hip is off the floor, take a blanket under it for support.
5. Stay upright or forward bend over your right shin.
6. After several breaths, switch sides.
Pigeon Pose Desk Modification:
1. Stand in front of your desk.
2. Lift your right leg and bring your shin onto the desk parallel to the edge.
3. Stay upright or forward-bend over your right shin.
4. After several breaths, switch sides.
Featured Yoga Mat: Tropical Paradise
Neck Stretch
Yoga Level: Beginner
Pose Type: Seated
Why This Pose: A quick way to release neck tension
Step-by-Step Instructions:
1. Sit in Easy Pose or Hero Pose.
2. Tilt your right ear toward your right shoulder.
3. To deepen the stretch, bring your right palm to the left side of your head and apply gentle pressure.
4. After several breaths, switch sides.
Neck Stretch Desk Modification:
1. Sit in a chair with both feet flat on the floor.
2. Tilt your right ear toward your right shoulder.
3. To deepen the stretch, bring your right palm to the left side of your head and apply gentle pressure.
4. After several breaths, switch sides.
Bonus Desk Stretches
Chest Expansion
1. Sit in a chair with both feet flat on the floor or stand up.
2. Interlace your fingers behind your back.
3. Straighten your arms and draw your hands down, opening your chest.
4. Take your gaze toward the ceiling.
Wrist Stretch
1. Stand in front of your desk.
2. Turn your hands so your inner wrists are facing forward with pinkies on the inside.
3. Press gently into your hands to stretch your wrists.
Benefits of Desk Yoga for Office Workers
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Releases mental and physical tension
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Reduces stress
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Counters the effects of sitting
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Improves hunched posture
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Acts as a movement break
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Helps you work smarter
Tips for Doing Yoga at Your Desk
Ground your feet
When doing yoga poses in a chair, it’s very important to have your feet flat on the floor. If you’re wearing a shoe with any kind of heel, platform, or thick sole, slip them off before you stretch.
Come to the edge of your chair
In many office chairs, your hips are lower than your knees. This non-ergonomic position contributes to poor posture and aches and pains. Scoot forward to the edge of your chair and plant your feet on the floor to simulate bringing your spine long in a Mountain Pose position. If you can permanently tilt your seat so that your knees are below your hips, it’s much better for your back.
Set a timer
To make sure you are moving at least once an hour, set a timer. This movement could be getting up to stretch, taking a little walk, or doing a few calisthenic exercises.
Move to Improve
Research shows that building movement breaks into your workday helps improve your productivity and your health, whether it’s stretching, a walk around the office, or a few jumping jacks. When you have a bit more time, do a yoga class or targeted routine to help offset the hours you spend sitting each week. Your body, mind, and boss will thank you!
FAQs About Yoga for Office Workers
What is desk yoga?
Desk yoga is versions of yoga poses that can be done while sitting or standing near your desk.
Can I do these poses without any equipment?
No equipment is required! Some make use of the desk, but that’s optional.
How often should I do yoga during a working day?
Try to take a 5-minute movement break every hour. You could do yoga stretches, take a walk, or jump around.
Which yoga poses are best for neck and shoulder tension?
See our posts on stretching your neck and shoulders.
Can yoga help with lower back pain from sitting?
Yes, yoga is a great antidote to sitting. Try these poses for back pain.
Is desk yoga suitable for complete beginners?
These basic stretches are suitable for beginners, but if you’re brand-new to yoga, check out our Beginner’s Guide.
