Table of Contents
Desk yoga poses and exercises to do at work
1. Warm-Up: Wrist rotations
Start by extending your arms forward and rotating your wrists in gentle circles. This exercise helps relax and strengthen your wrists, which can become tense from constant typing and mouse usage. Perform 10-15 rotations in each direction to release any built-up tension and increase flexibility.
2. Revolved Chair Pose (Parivritta Utkatasana)
Sit tall on your chair and place your right foot on your left knee, allowing the right knee to gently open to the side. Inhale deeply, lengthen your spine, and as you exhale, twist your torso to the right, placing your left hand on the outside of your right thigh for support. Take a few breaths in this revolved position, feeling the stretch along your spine and lower back. Repeat on the other side. This pose helps relax and strengthen the back, reducing stiffness and improving posture.
3. Mountain Pose (Tadasana)
Bring your attention to your feet and place them firmly on the ground. Sit up tall, elongate your spine, and let your shoulders relax. Take a deep breath in, and as you exhale, imagine grounding yourself to the chair and the earth beneath you. Hold this pose for a few breaths, focusing on improving circulation and energizing your body.
4. Standing Lateral Bend (Parsva Tadasana)
Position yourself at the front edge of your chair, ensuring that your feet are spaced hip-width apart. Extend your left arm overhead, inhale deeply, and as you exhale, gently bend your torso to the right, feeling a stretch along the left side of your body. Pause briefly and then perform the same action on the opposite side. This pose helps release tension in the side body, increases circulation, and brings a renewed sense of energy.