3 Desk Yoga Poses for Anyone Who Sits All Day

Yoga used to mean a sweaty vinyasa or Ashtanga flow that necessitated a mat, props, special leggings, and plenty of open space and time.

Not anymore.

The movement toward accessible yoga that is space-efficient and time-friendly is gaining momentum, and with good reason: desk and chair yoga poses provide myriad benefits, including,

Widely accessible to elderly, disabled, and injured populations
Do not require wide open space, making them perfect for offices, dorms, and apartments
Can be done during short breaks or small periods of time throughout the day, unlike a traditional yoga class that necessitates a 90-minute block of time
Provide energy, clarity, and improved concentration during work or study
Opportunity for movement throughout your day (read the benefits of moving throughout the day, even if you already exercise)
Reduce stress
Improve flexibility and strength!

Not sure where to begin? Here are 3 desk yoga poses you can do while reading this article!

1. Side Body Stretch

How To:

Sit up tall on the front half of your chair (soles of both feet planted flat on floor)
Inhale and sweep both arms around in a circle and up overhead
Exhale and lean to one side, reaching toward the ceiling on that side of the room with your opposite arm
The other arm lowers, hand resting on your thigh or the edge of the chair for balance
Engage the abdominals (avoid collapsing your weight into the bottom hand)
Draw the shoulders down and away from the ears
Open the chest toward the ceiling (avoid rounding in the back and pointing the heart toward the floor)

*Repeat on the other side!

Qualities

Heart opening
Side body stretch
Strengthens abdominals
Brings motion to the shoulder joint

2. Seated Cat-Cow

How to:

Sit up tall on the front half of your chair (soles of both feet planted flat on floor)
Rest the palms of the hands on the knees
Inhale and arch the back, sending your chest forward as you draw the shoulderblades together
Avoid throwing the head back all the way (instead, think about pointing your chin toward the top of the wall in front of you)
Exhale and round the spine, starting at the tailbone and rounding through the entire backbody
Engage the abdominals and draw the chin in to the chest to deepen the rounding (you can also gently press your hands into your thighs to encourage a rounding in the backbody)
Repeat this sequence in time with your inhales and exhales

Qualities

Provides movement in the spine
Strengthens abdominals (cat pose)
Stretches abdominals (cow pose)
Cow pose counters a hunched sitting position (“text neck”)
Slows and deepens the breath

3. Seated Pigeon

How to:

Sit up tall on the front half of your chair (soles of both feet planted flat on floor)
Cross the ankle of one leg over the thigh of the other (foot should overhang the bottom leg, not be directly on it)
Flex the top foot (pull the toes back) to keep it active
Firmly plant the sole of the bottom foot on the ground
Inhale and sit up tall, holding onto the edges of the chair or placing your hands on your upper thighs
Exhale and lean forward slightly, hinging at the hips (rather than rounding in the spine) to maintain a long and straight back
Engage the abdominals and draw the elbows toward one another (elbows are hugged into side body instead of splaying out to the left and right)
Think about shining your heart forward (no rounding in the spine!!)
Hold for several breaths before switching sides

Qualities

Stretches hip flexors, glutes, and hamstrings
Strengthens abdominals
Chest opening
Brings motion to ankles

Conclusion

Desk yoga is space-efficient, convenient, and provides movement for anyone who sits throughout their day (think students, office workers, drivers, and the elderly, disabled, and injured populations). The three poses demonstrated in this article were carefully selected to bring motion to all major body parts (neck, side body, spine, abdominals, glutes, hamstrings, and ankles), making them a perfect mini-sequence that you can repeat throughout your day to stretch, relax, and improve focus!