Yoga for Office: Simple Stretches to Do at Your Desk

Sitting for long hours at a desk can take a toll on your body—tight hips, stiff shoulders, and a sore back are just a few of the issues many office workers face. But you don’t need a yoga mat or a studio to find relief. A few minutes of gentle desk yoga can make a big difference in how your body feels throughout the day. Here’s a quick, accessible guide to yoga stretches you can do right from your office chair.

Why Yoga at Your Desk?

• Reduces tension in neck and shoulders

• Improves posture and spinal alignment

• Boosts circulation and energy

• Relieves eye strain and mental fatigue

• Promotes mindfulness and stress relief

6 Easy Desk Yoga Stretches

No equipment or yoga experience needed—just your chair and a few minutes.

1. Seated Neck Rolls (1–2 minutes)

• Sit tall, shoulders relaxed

• Gently drop your ear to one shoulder, roll your chin down and across to the other side

• Repeat slowly

• Loosens tension in neck and upper traps

2. Shoulder Rolls (1 minute)

• Lift your shoulders up toward your ears, roll them back and down

• Repeat 8–10 times forward and backward

• Helps open up the chest and release built-up stress

3. Seated Spinal Twist (1 minute per side)

• Sit up straight, feet flat on the floor

• Place your right hand on the back of your chair and left hand on your right knee

• Inhale to lengthen the spine, exhale to twist

• Switch sides

• Stimulates digestion and relieves lower back tension

4. Wrist and Finger Stretch (1–2 minutes)

• Extend arms forward and flex hands up and down

• Gently pull fingers back to stretch forearms

• Great for reducing strain from typing and using a mouse

5. Seated Forward Fold (1 minute)

• Sit at the edge of your chair, feet wide

• Inhale to lengthen spine, exhale to fold forward with arms reaching toward the floor

• Releases lower back and hamstrings

6. Seated Figure Four Stretch (1 minute per side)

• Cross right ankle over left thigh

• Sit tall, gently press knee downward

• Option to lean forward slightly

• Opens hips and glutes, reduces tension from sitting

Bonus: Desk Breathing Break (2 minutes)

• Close your eyes or soften your gaze

• Inhale for 4 counts, hold for 4, exhale for 6

• Repeat for a few rounds to center your mind and reduce anxiety

How Often Should You Stretch?

• Every hour or two is ideal

• Pair stretches with water breaks or email checks

• Set a recurring reminder on your phone or computer

Yoga at your desk isn’t just about flexibility—it’s about taking small mindful breaks to reconnect with your body and reduce daily stress. Even 5 minutes of movement can reset your posture, mood, and productivity.

Stretch, breathe, and feel better—right where you are.