Do I need any equipment?

No. The sequence uses a chair and your desk, and requires no mat, floor space, or change of clothes.

Can I do this in an office?

Yes, that is what it is designed for. The movements are deliberately unobtrusive and can be done seated at a desk.

How often should I do it?

Once or twice through the working day is a reasonable target. Regular short breaks address the underlying problem, which is staying in one position.

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Physical Wellness

Desk Yoga 🧘

Quick yoga poses you can do at your desk. Relieve tension and boost energy without leaving your workspace.

Poses (0/8)

Seated Cat-Cow Stretch

30s

Instructions:

1Sit up straight in your chair
2Place hands on knees
3Inhale: Arch back, lift chest (Cow)
4Exhale: Round spine, tuck chin (Cat)
5Repeat slowly for 30 seconds

Benefits:

Relieves back tension, improves spine flexibility

Desk Yoga Tips

• Practice every 1-2 hours during work
• Breathe deeply and slowly throughout each pose
• Never force a stretch - go only as far as comfortable
• Stay hydrated before and after practice
• Combine with regular breaks from screen time

A short sequence of yoga-derived stretches designed for a chair and a desk, targeting the hips, back, and shoulders that sitting tightens most.

None of it requires a mat, floor space, or changing clothes, which is the point. A routine you can do without leaving your desk is one you might actually do.

How to use it

Sit forward in your chair with both feet flat on the floor.
Move through the sequence, holding each position as directed.
Breathe steadily rather than holding your breath.
Stop any movement that produces sharp pain.

What it addresses

Hip flexors, which shorten from prolonged sitting and contribute to lower back discomfort.
Chest and front shoulders, which tighten as the upper back rounds toward a screen.
Neck and upper trapezius, where tension from screen and phone use concentrates.
Spinal mobility, which reduces when the spine is held in one position for hours.
Wrists and forearms, which are loaded continuously by keyboard and mouse work.

A note on scope

These are general wellbeing exercises, not medical advice. If you have a health condition, are recovering from injury, or find that an exercise causes pain rather than mild discomfort, speak to a qualified professional rather than working through it.

Frequently asked questions

Do I need any equipment?: No. The sequence uses a chair and your desk, and requires no mat, floor space, or change of clothes.
Can I do this in an office?: Yes, that is what it is designed for. The movements are deliberately unobtrusive and can be done seated at a desk.
How often should I do it?: Once or twice through the working day is a reasonable target. Regular short breaks address the underlying problem, which is staying in one position.