5min
Mobility
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.
Complete beginner · 6 poses
Undo hours of sitting
Yoga for desk workers
Quick resets for the neck, shoulders, back and hips, many of which you can do right at your desk.
Sitting for hours tends to round the shoulders, stiffen the hips and leave the neck tired. The best counter is regular movement: short breaks every hour or so do more than one long session at the end of the day.
The practices here are designed for work days. Some use only a chair, others take five minutes on the floor. Mix shoulder and neck releases with gentle backbends, hip openers and a few slow breaths.
Tips for practice
- Set a reminder to stand up and move every 45 to 60 minutes.
- Use a sturdy chair without wheels for seated poses.
- Roll the shoulders back and down, rather than forcing an upright posture.
- Look away from the screen and breathe slowly for a minute.
Practise safely
If you have ongoing neck, wrist or back discomfort from work, consider an assessment of your workstation and speak to a health professional.
Guided practices
10min
Mobility
Gentle Shoulder Movement Break
A standing shoulder-focused session with comfortable arm movements, side stretches and an optional arm wrap. No floor work or palm-supported poses.
Complete beginner · 8 poses
15min
Mobility
Desk Yoga Reset
A longer desk break that moves from seated and all-fours work into standing stretches, then returns to the floor.
Complete beginner · 14 poses
Poses to know
Cat–Cow
Marjaryasana–Bitilasana
Standing Forward Fold
Uttanasana
Standing Side Bend
Parsva Tadasana
Cow Face Pose
Gomukhasana
Low Lunge
Anjaneyasana
Gentle Seated Twist
Ardha Matsyendrasana (gentle variation)
Questions people ask
Can I do yoga at my desk?
Yes. Seated twists, side bends, shoulder rolls and neck releases all work in a sturdy chair.
How often should I take a movement break?
A short break every 45 to 60 minutes suits most people. Even standing up and stretching for a minute helps.