4 Yoga Poses You Can Do at Your Work Desk

woman doing yoga at workplace

We all know that sitting slouched over at our desks is bad for our bodies, but, at the end of the day, your desk is where you work and most of us don’t have the option of leaving that behind.

To help you keep supple and avoid some of the common back and neck complaints suffered by office workers, here are four simple and easy to do yoga poses you can do at your work desk.

Seated Crescent Moon Pose

One of the most common issues with spending hours sat at a desk is that your side body tends to collapse. This contributes to neck and shoulder discomfort. The good news is that seated crescent moon pose combats that discomfort by uncollapsing your spine.

● Lift your arms overhead and stretch your fingers wide
● Lean to the right, taking 2 to 3 deep breaths
● Repeat on the left side for another 2 to 3 deep breaths

Chair Pigeon Pose

Many people sit in their office chair with their legs crossed, the chair pigeon pose helps to fight the imbalances in the hips and lower spine that sitting cross-legged for long periods of time creates.

● While seated in your chair, both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed as to not place pressure on the knee
● Maintain equal weight distributed between the sitting bones while staying in an upright seated position
● You should feel a gentle to moderate stretch on the outermost part of the right thigh
● Hold 5 to 10 breaths before switching sides

Desk Upward Dog Pose

One of the best ways to combat the rounded upper back posture seen in people who spend most of their time seated across from a computer screen, the desk upward dog pose opens the chest and shoulders.

● Rest your hands about shoulder-width distance on the edge of a sturdy desk, and step your feet back so your torso is a diagonal line to the floor
● With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs
● Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back
● Hold 5 to 10 breaths

Desk Plank Pose

One of the easiest desk yoga poses to perform, the desk plank pose allows you to lengthen you spine and stretch your underused hamstrings.

● Place your hands shoulder-width distance or wider on a desk edge
● Step your feet back until your feet are directly under your hips as you create a pleasant feeling traction for your spine
● Hold 5 to 10 breaths and let this pose help you undo all the negative effects of sitting

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Written by:

Barbara Alcaraz, M.A., B.A., L.M.T.
Massage Therapy Program Chair
M. A. Organizational Management, University of Phoenix
B.A. University of Minnesota, American Studies
L.M.T. Northwest Health Careers