Seated Office Yoga Break
A short yoga break you can do at your desk: easy breathing, gentle side stretches and small seated turns. Stay in your chair throughout; no mat or floor work.
Pause your work and make a little room around your chair. This session stays seated, so you can return to your day without changing clothes or getting down to the floor. The movements are small and unhurried; there is no need to stretch as far as you can.
The sequence
- Warm up
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01 Seated breathing“Let your feet settle. You can leave your eyes open.” 1m
How to practise
- Sit on a sturdy chair that cannot roll, with both feet supported.
- Let your shoulders soften and keep your hands on your thighs.
- Breathe comfortably without trying to deepen or hold the breath.
-
02 Seated side stretch · Right“Let the reaching arm remain lower if your shoulder prefers it.” 45s
How to practise
- Keep both feet supported and sit comfortably upright.
- Rest your right hand on your thigh and reach the other arm only as far as comfortable.
- Lean gently towards your right, keeping both sitting bones supported, then return upright.
- Flow
-
03 Seated side stretch · Left“Keep your weight evenly supported by the chair.” 45s
How to practise
- Keep both feet supported and sit comfortably upright.
- Rest your left hand on your thigh and reach the other arm only as far as comfortable.
- Lean gently towards your left, keeping both sitting bones supported, then return upright.
- Cool down
-
04 Gentle chair turn · Right“A small turn is enough; there is no need to look behind you.” 45s
How to practise
- Sit with your feet supported and hands resting lightly on your thighs.
- Turn your chest a small amount to the right; let the head follow only if comfortable.
- Keep breathing and return to centre without pulling with your hands.
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05 Gentle chair turn · Left“Let your breathing set the pace rather than pulling into the turn.” 45s
How to practise
- Sit with your feet supported and hands resting lightly on your thighs.
- Turn your chest a small amount to the left; let the head follow only if comfortable.
- Keep breathing and return to centre without pulling with your hands.
- Rest
-
06 Seated quiet pause“Let your arms rest and notice how you feel before returning to work.” 1m
How to practise
- Sit on a sturdy chair that cannot roll, with both feet supported.
- Let your shoulders soften and keep your hands on your thighs.
- Breathe comfortably without trying to deepen or hold the breath.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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Other 5-minute practices
All practices
Desk Yoga Reset
Step away from the screen for seated twists, Cat–Cow and standing stretches, ending with a short floor rest.
Evening Yoga to Wind Down
Put the day down with seated folds, Child’s Pose and Legs Up the Wall before a brief rest.
Floor Yoga for Back and Hips
Stay on the mat for Cat–Cow, Child’s Pose, Sphinx and Cobra, followed by a reclined twist and rest.