5 Seated Yoga Poses to Try at Work

Chair Yoga

It should come as no surprise that sitting at a desk for more than 8 hours per day is terrible for our health, which is why we’ve gathered these desk yoga postures for you.

Because of pressure on the lumbar spine, overstretching of the mid and upper back, and shortening of the chest and hips, sitting on your office chair can cause neck, shoulder, and lower back discomfort.

Various yoga practices, on the other hand, can be utilized to assist release tensions and daily stressors that arise at our workstations. Here are some desk yoga postures to help you unwind.

Begin by Focusing on your Breathing

Take a few moments to focus on your breath before beginning any of these yoga positions at work.

Create a straight line from your ears to your hips by sitting at the front edge of your chair. Your knees and hip joints should be parallel, and your feet should lie flat on the floor, exactly beneath your knees. Prop a book beneath your hips or feet for correct alignment if you can’t modify your chair to achieve this posture right.

Close your eyes and breathe smoothly from your diaphragm, attempting to shut out the distractions around you. When you inhale, notice how your upper abdomen and lower hips expand and contract. You can start when you’re ready.

5 Yoga Poses to Try While Working

Seated Cat-Cow

Begin by placing your hands on your thighs and standing tall. Round your back as you exhale, pushing your abdominal muscles towards your spine, lowering your tailbone underneath, and lowering your chin into your chest. Make your upper back as round as possible, pressing your mid-back toward the chair. This is a cat pose.

Allow your belly to go forward as you inhale, arch your back, send your sternum ahead, and gaze upward or maintain your head parallel to the floor. This is a cow pose.

Seated Twist

Place your right arm over the back of your chair and your left hand on your right knee. Hold your gaze over your right shoulder for four breaths. Feel your spine extend on the inhale and twist further on the exhale. Return to the middle with an exhale and repeat on the opposite side.

Seated Chest Opener

Place your hands behind your back and sit on the front edge of your chair. Elevate your hands away from your back as you inhale, and gradually lift your chin away from your chest. Lower your hands as you exhale.

At least two times, repeat this motion with your breaths. Repeat with a different grip on your hands.

Chair Pigeon/Hip Opener

Your right ankle should be on top of your left knee. Sit tall as you inhale, and feel the stretch as you exhale. Place your right hand on your right knee and apply moderate pressure to lengthen the stretch. Keep your back flat and your spin extended as you begin to tilt forward from your hips to deepen the stretch even further.

Stay for three to five breaths before switching sides.

Seated Forward Fold

Begin by placing your hands on top of your thighs and inhaling deeply. Fold forward at the hips, laying your body over your legs, as you exhale. Make a downward motion with your hands onto the floor. Relax your head and neck by letting your body hang heavily over your legs. Allow your hands to rest on your thighs as you inhale and gently roll back up to sitting.

This sequence should be repeated numerous times.

Chair Yoga has Several Advantages

When performed regularly, yoga has been demonstrated to promote overall health. It may be adapted for persons of various abilities, much like many other types of exercise. Chair yoga is a gentle style of yoga that may be done sitting in a chair or standing on the ground with the chair as a support.


  • Increased Adaptability
  • Improved Concentration
  • Reduced Tension
  • The Mood will be Lifted¬†
  • Joint Strain is Decreased