Yoga Poses for Desk Workers: 6 Simple Stretches for the Workday
If you spend most of your day sitting at a desk, you’ll know how quickly tension can build in the body. A long day of emails, meetings and screen time often shows up as tight shoulders, an aching lower back, stiff hips, and that familiar feeling of being “stuck” in one position.
The good news is you don’t need a full hour-long class to feel better. A few minutes of gentle movement throughout the day can help you reset your posture, release tension and feel more energised and focused.
Below are six simple yoga poses for desk workers that you can do in the office (or at home), with minimal space and no equipment needed.
Why Desk Workers Feel Stiff (and Why Yoga Helps)
Sitting for long periods can lead to:
- tight hip flexors and hamstrings
- rounded shoulders and a forward head posture
- reduced circulation and low energy
- shallow breathing and increased stress
Yoga helps by gently mobilising the spine, opening the chest, releasing tension from the hips and shoulders, and encouraging deeper breathing. Even short movement breaks can support better focus and a calmer nervous system.
6 Yoga Poses for Desk Workers
1) Mountain Pose (Tadasana)
Best for: posture, grounding, resetting after sitting
Mountain Pose is a simple but powerful way to reconnect to good posture. It encourages length through the spine and helps you feel steady and supported.
How to do it:
- Stand tall with feet hip-width apart
- Soften your knees slightly
- Reach your arms overhead and lengthen up through the spine
- Take 3–5 slow breaths
Tip: Imagine the crown of your head lifting upwards as your shoulders soften down.
2) Chair Twist
Best for: releasing tension in the spine, improving mobility
Twists are excellent for desk workers because they counteract the “forward-only” movement we spend most of the day in.
How to do it:
- Sit tall in your chair with both feet on the floor
- Inhale to lengthen your spine
- Exhale and gently twist to one side, holding the chair back for support
- Take 3–5 breaths, then switch sides
Tip: Keep the twist gentle — it should feel spacious, not forced.
3) Seated Forward Fold (from a chair)
Best for: releasing tension in the back and neck, calming the nervous system
This is a great pose for when you’re feeling overwhelmed, overstimulated, or simply tight through the spine.
How to do it:
- Sit towards the front of your chair with feet grounded
- Slowly fold forward, letting your head and arms hang heavy
- Relax your jaw and shoulders
- Stay for 5–8 breaths
Tip: Bend your knees slightly if your hamstrings feel tight.
4) Tree Pose (Vrksasana)
Best for: balance, focus, mental reset
Tree Pose is brilliant for a quick “mind-body reset” during the workday. It helps improve balance and concentration while strengthening the legs.
How to do it:
- Stand tall and shift weight into one foot
- Place the sole of the other foot on the ankle or calf (avoid the knee)
- Bring hands to your heart or reach arms overhead
- Hold for 3–5 breaths and switch sides
Tip: Fix your gaze on one steady point to help balance.
5) Seated Figure 4 Stretch
Best for: hips, glutes, lower back relief
Tight hips are one of the most common issues for desk workers. This stretch is a simple way to release tension through the glutes and outer hips.
How to do it:
- Sit tall and place one ankle over the opposite knee
- Keep the foot flexed to protect the knee
- Gently lean forward with a long spine
- Hold for 5 breaths and switch sides
Tip: Only lean forward as far as feels comfortable — you should feel a stretch, not strain.
6) Chest Opener
Best for: shoulders, posture, counteracting screen time
This is a perfect posture reset after long periods of typing or working at a laptop.
How to do it:
- Stand tall and clasp your hands behind your back
- Gently draw your shoulders back and down
- Lift your chest and take a few deep breaths
- Hold for 3–5 breaths
Tip: Keep your neck relaxed and avoid compressing the lower back.
A Simple 5-Minute Desk Yoga Routine
If you want an easy structure to follow, try this:
1 minute: Mountain Pose + Chest Opener
2 minutes: Chair Twist (both sides)
2 minutes: Seated Figure 4 + Seated Forward Fold
Even a short reset like this can make a big difference to how you feel in your body (and your mind) throughout the day.
How Often Should You Do Desk Yoga?
If possible, aim for a short reset every 60–90 minutes. Even one or two poses can help.
A simple routine could look like this:
- Morning: Mountain Pose + Chest Opener
- Midday: Chair Twist + Seated Figure 4
- Afternoon: Seated Forward Fold + Tree Pose
The goal isn’t perfection — it’s consistency.
A Quick Note on Safety
These stretches should feel gentle and supportive. If you feel sharp pain, dizziness, or discomfort, ease out of the pose and return to normal breathing. If you have any existing injuries or health concerns, it’s always best to check with a medical professional before trying new movements.
Bring Workplace Yoga to Your Team
Workplace wellbeing doesn’t have to mean big programmes or long sessions. Short, accessible yoga and breathwork sessions can support teams with:
- reduced stress and tension
- improved focus and energy
- better posture and fewer aches and pains
- a calmer, more connected workplace culture
I offer corporate yoga, breathwork, relaxation and workplace wellbeing sessions that can be delivered in-person or online, tailored to your team and schedule.
If you’d like to bring sessions into your workplace, feel free to get in touch:
