Yoga At Your Desk

Yoga At Your Desk
Trudy Vains

Yoga Expert

Apr 24, 2024

Yoga at your desk is a super helpful way of combatting the tension that accumulates in our muscles from eight hours of sitting, working away, typing, leaning forward. Those of us with sedentary jobs, such as office jobs, are prone to stiff, store shoulders and a lower back that is vulnerable to inflammation. Stepping away from the desk every hour or so and engaging in a few simple stretches will help combat this tension and re-energise your body.

Here are a couple of quick stretches that you can do anywhere, anytime. I highly recommend doing some form of yoga at your desk every hour to feel better throughout your day. It will also encourage deep, rhythmical breathing rather than the short, shallow breaths we tend to take when working.

Hold each stretch for around 60 seconds. It makes so much of a difference to you physically, and because practising yoga at your desk makes you feel so good, you will ultimately be more productive. 

Yoga At Your Desk – Thigh Stretch

This is a standing balancing stretch. It’s great to get blood flowing through the legs and it gives a slight core activation. Standing straight encourages you to breath better as well.  If your balance is a little off, that’s ok. Simply hold onto your chair or desk. Hold for 60 seconds on each side. It helps to counter the forward leaning we do all day while on our computers.

yoga at your desk
This thigh stretch helps to counter the forward leaning position we place ourselves in when sat at our desks all day, relieving tightness in the hips and pelvic region.

The Side Body Stretch

This is actually a total upper body stretch, from your hips and lower back, right up to your shoulders. Our shoulders are quick to stress and become tense. Most of us hunch while we are sitting, causing our shoulders to tense up and eventually ache. When you stretch be sure to draw the stretch right from your hips all the way through your side and through to your hands, as though you are trying to touch the wall. Repeat on both sides, holding for 60 seconds each side.

yoga at your desk
A side stretch at your desk will help release tension from your shoulders and the entire side of your body.

Neck Stretch.   

We carry so much tension in our neck, and if the shoulders are already tied up in knots, rest assured your neck will feel it too. When sitting at your desk, simply close your eyes and stretch your neck to one side, using your hand to gently extend the stretch. Hold for 60 seconds and repeat on the other side. Finish by allowing your head to drop forward for 60 seconds, then back for 60 seconds. You will feel the tension sliding away beautifully.

neck stretch
A simple neck stretch every hour or so can help counter any tension in the upper body, neck and head.
Wrists Stretch 

So many of us spend our days typing non-stop. We forget to care about our wrists. This simple wrist stretch can help ease tension and improve wrist flexibility. Simply pull your hand back and try to resist the pull as you hold the posture. It's great for loosening up tight wrists and hands and will make your day's work much easier. 
wrist stretch
A wrist stretch will help ease any tension in the hands and wrists and help prevent RSI.

A great way to remind yourself to practise yoga at your desk is to set a reminder on your computer or phone. Also remember to stand up, go for a walk, stretch and breath deeply regularly throughout the day.


By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.



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