Yoga Moves You Can Do (Inconspicuously) at Your Desk

Relieve tension and stress without leaving your chair.

Working in an office has its pitfalls: Sitting at a desk all day puts an unnecessary amount of pressure on the spine; hunching over a keyboard builds tension in the neck and shoulders; and all that typing can cause hand or wrist pain.

You can help relieve all of the above by doing yoga at work. Don’t worry; the poses are inconspicuous, and you don’t have to leave your chair. Begin each each posture by sitting tall with your back a couple inches away from the back of your chair, knees bent at 90 degrees, and feet firmly planted on the ground.

Neck rolls

Drop your right ear to your right shoulder and circle your chin towards your chest on an inhale. Repeat to the left and around back on an exhale. Try three in each direction.

Eagle arms

Extend your arms straight forward with palms facing eachother. Cross your right arm over your left at the elbows. Bend your elbows and point your fingertips towards the ceiling. If possible, hook your left hand into your right palm. Send breath to your upper back to spread your scapulas wide. Hold for five breaths, then switch arms.

Side body stretch

Grab your right wrist with your left hand and pull your wrist over to the left to stretch the right side body. Take five breaths in and out, then switch sides by grabbing left wrist in right hand.

Seated cat/cow

Place your hands on your knees and lift your heart up toward the ceiling on an inhale. Then, curve your spine and bring your chin to your chest on an exhale. Repeat four times. This pose can also be done with legs crossed on the chair.

Wrist stretch

Place your hands behind you on the seat of the chair, with fingertips facing you. Pull your shoulder blades together to open your heart, and press your palms to the seat.

Seated forward fold

Keep your legs where they are and fold forward. Bring your head in between your knees, and let it hang heavy. Take five deep breaths.