Desk Yoga: 8 Simple Stretches for Office Workers
Updated: Oct 13
Desk yoga is a simple way to bring a little movement into a long day at your computer, with no mat, no change of clothes and no experience needed. If your workday involves hours of sitting, a few gentle stretches at your desk can help you feel looser, more comfortable and more focused when you get back to work.
Below are eight easy office stretches you can do in your chair or standing beside it, plus a few tips for turning desk yoga into a habit your whole team will enjoy.
What Is Desk Yoga?
Desk yoga is a set of gentle, yoga-based stretches designed to be done at your workstation. Most moves are done seated, and a few are done standing beside your desk. Each one takes about a minute, so you can fit them in between meetings, after a long stretch of emails or whenever you notice you've been still for too long.
Because it's low-key and needs no equipment, desk yoga suits almost everyone, from people who have never tried yoga to regular practitioners looking for a quick reset during the day.
What Is Ergonomic Yoga?
Ergonomic yoga combines gentle movement with a workstation that's set up well for your body. The idea is simple: a good chair, screen height and desk setup help you sit comfortably, and regular movement stops you staying in one position for too long.
A few quick setup checks:
Sit with your feet flat on the floor or on a footrest
Keep your screen at roughly eye level, about an arm's length away
Rest your forearms comfortably, with relaxed shoulders
Change position regularly, and stand up when you can
Pair a good setup with the stretches below, and you have the basics of ergonomic yoga.
8 Desk Yoga Stretches You Can Do in Your Chair
Move slowly, breathe naturally and only stretch as far as feels comfortable. SafeWork NSW's stretch at your desk guide suggests holding each stretch for 10 to 20 seconds, which is a good rule of thumb for the stretches below too.
1. Seated Neck Release
Sit tall with your shoulders relaxed. Gently tilt your right ear towards your right shoulder until you feel a light stretch along the left side of your neck. Hold, breathe, then return to centre and repeat on the other side.
2. Shoulder Rolls
Lift your shoulders up towards your ears, roll them back and down, and repeat five times. Then reverse the direction. It's a simple way to release tension that builds up while typing.
3. Seated Cat-Cow
Place your hands on your knees. As you breathe in, gently arch your back and lift your chest. As you breathe out, round your spine and drop your chin towards your chest. Repeat slowly five times, moving with your breath.
4. Seated Spinal Twist
Sit tall with both feet on the floor. Place your left hand on your right knee and your right hand on the back of your chair, then gently turn your upper body to the right. Hold, return to centre and repeat on the other side. Turn only as far as feels comfortable.
5. Wrist and Finger Stretch
Extend your right arm in front of you, palm facing up. With your left hand, gently draw your fingers back towards you. Hold, then turn your palm down and repeat. Switch arms. This is a great one after a long stretch at the keyboard.
6. Seated Forward Fold
Shuffle your chair back from the desk and sit with your feet hip-width apart. Breathe in, then slowly fold forward from your hips, letting your arms and head hang towards the floor. Stay for a few breaths, then roll back up slowly.
7. Standing Side Stretch
Stand beside your desk with your feet hip-width apart. Reach your right arm overhead and gently lean to the left, feeling a stretch along your right side. Hold, return to centre and repeat on the other side.
8. Desk Chest Opener
Sit towards the front of your chair and reach behind you to hold the back of the seat, or interlace your fingers behind your back. Gently draw your shoulders back and lift your chest. Hold for a few breaths. It's a nice counter to leaning towards a screen.
How Often Should Office Workers Stretch?
There's no need to do all eight stretches at once. Many people find little and often works best: a couple of stretches whenever you finish a task, before a meeting or when you notice you've been sitting for a while. Setting a gentle reminder on your phone or calendar can help it stick.
If you have an injury, a health condition or any pain, check with a doctor or health professional before trying new stretches, and stop any stretch that doesn't feel right.
How Can You Turn Desk Yoga Into a Team Habit?
Desk yoga is easy to do on your own, but it's even better as a team. A short group session gives everyone permission to step away from their screens, and it's a simple way to bring people together during a busy week.
A few ideas to get started:
Start meetings with a two-minute stretch
Pick a regular time each week for the team to move together
Bring in a qualified instructor to run a seated or standing session in your office or online
That's where Yogamigos can help. With 13+ years of experience and 500+ qualified instructors across Australia, we run corporate yoga sessions in offices, meeting rooms and online for hybrid teams, including chair-based classes that suit any workspace. Curious what to expect? Here's what actually happens in a workplace yoga session.
Desk Yoga FAQs
Is desk yoga safe if I have an injury?
Desk yoga is gentle, but everyone's body is different. If you have an injury, a health condition or are receiving treatment, check with a doctor or health professional first, and always move within a comfortable range.
Do I need a mat or special clothes for desk yoga?
No. Desk yoga is designed to be done in your work clothes, at your desk or beside it. All you need is a stable chair without wheels, or a chair with its wheels locked.
Can an instructor run desk yoga for our team?
Yes. Yogamigos instructors can run chair-based and standing sessions in your office, meeting room or online via Zoom or Teams. Get in touch and we'll help you find the right option for your team.
