Easy Yoga Poses to Do At Your Desk

It’s amazing how much time the average person spends at their desk every day! If you have an office job, you may be sitting down from 9 AM until noon or 1 PM, when you go out for lunch (another seated activity). When you come back, you’re at your desk again until 5 or 6 PM–a whole lot more sitting!

The Dangers of Sitting

According to Lifehacker, spending too much time sitting can reduce your body’s sensitivity to insulin (making you more likely to develop diabetes), can increase your risk of heart damage, can strain your neck, shoulders, and back, can increase your risk of colon cancer, can slow you brain function by limiting blood flow, can decrease the circulation to your legs, and can raise your risk of lower back damage. As you can see, spending hours sitting every day is NOT the way to go!

Easy Yoga Poses to Do at Your Desk

If you want to avoid most of these problems, it’s vital that you do exercise every day–but more importantly, you take care not to let the sitting get to you. To stay healthy, it’s wise to do exercise at your desk. This includes stretching, strength exercises, and cardio, but a bit of Yoga can always do the trick as well. Here are a few easy Yoga poses to do at your desk:

High Altar Pose

Breathe in deep and lift your arms as high over your head as you can reach. Clasp those hands together, lift your palms to the ceiling, and bend your wrists. Lean to your left and hold the pose for 5 breaths. Come back to normal pose, then switch to the other side–holding for another 5 breaths. A great arm, side, and neck stretch!

Cow Face Arms

If your arms are tired and your chest and shoulders ache from poor posture, this is a great pose to open things up. Raise your right arm and bend it at the elbow until your right hand touches your shoulder blade. Reach around with your left arm behind your back and grab the fingers of your right hand. Hold the pose for 5 seconds, then switch to the reverse.

Scale Pose

Scoot your butt forward until you are sitting on the edge of your seat, and grip the armrests in both hands. Now straighten your arms and lift until your butt is off the chair. Lift your feet from the floor, and hold the pose for 3 to 5 breaths. Keep those shoulders down, your back straight, and your head up. Let your abs do the work. Do this a couple of times every hour and you’ll feel AMAZING!


This simple seated twist will work wonders for your lower back and neck! Sit on the edge of your chair, with your feet flat on the floor. Twist to your right, and grab the back of your chair with your right hand. Use that hand to pull you deeper into the twist, and turn your neck as far as you can to look behind you. Hold for 5 breaths, then return to center and repeat on the other side.

Ankle to Knee

This simple pose will stretch your hips, helping to increase flexibility and mobility–two things drastically lessened after a day of sitting. Sit with your back straight and your head up, with your left foot flat on the floor. Place your right ankle on your left knee, and use your hands to gently push your right knee downward. This opens up the hips in a nice stretch. Hold the pose forĀ  a 5-count, then repeat on the other side.

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