Yoga You Can Do While You’re At Work
July 21, 2025
Does your body ache after sitting at a desk all day? If this rings true, know that you are not alone. An estimated 75-85 percent of Americans experience some form of back pain during their life. Hours of sitting can lead to stiff shoulders, tight wrists, and low back pain. The good news? Small habits can make a big difference. Incorporating a few simple yoga poses throughout your day can help alleviate tension in the body. You don’t need a mat or even much space to sneak some yoga into your day.
Here are five yoga poses you can do right from your chair:
1. Seated Cat-Cows
● Sit upright, feet flat on the ground.
● On an inhale, arch your back and lift your chest (Cow).
● On an exhale, round your spine and tuck your chin (Cat).
● Repeat for 5 slow breaths.
2. Seated Spinal Twist
● Sit tall, place your right hand on the back of your chair.
● Inhale to lengthen your spine, exhale to twist to the right.
● Hold for 3 – 5 breaths, then switch sides.
3. Half Neck Rolls
● Drop your chin to your chest, then slowly rock your head from left to right.
4. Seated Forward Fold
● Sit with feet hip-width apart.
● Hinge forward from the hips and let your arms and head hang over your thighs. Bend the knees as needed.
● Breathe deeply for 5 -10 breaths.
5. Wrist & Finger Stretch
● Extend one arm, palm up, and gently pull back on your fingers with the other hand.
● Hold for 10 seconds, switch hands. Repeat as needed.
Yoga doesn’t have to be complicated; just five minutes of mindful movement can shift your energy, boost focus, and make your body feel better
