top of page

Incorporating Yoga into Your Workday: A Guide to Desk-Friendly Practices


Girl doing yoga on chair

In the hustle and bustle of the modern workplace, finding time for self-care can be challenging. However, integrating yoga into your workday is a fantastic way to enhance your well-being, improve focus, and reduce stress. In this article, we'll explore different kinds of yoga that you can easily incorporate into your busy work schedule without leaving your desk.



Woman stretching on chair

Chair Yoga:

Chair yoga is an accessible form of yoga that can be performed while seated at your desk. It helps relieve tension in the neck, shoulders, and spine, making it ideal for those who spend long hours in front of a computer. Simple stretches and seated poses like neck rolls, shoulder stretches, and seated twists can be done discreetly without drawing too much attention.


Desk Yoga:

Desk yoga involves utilizing your workspace for support and balance. Incorporate gentle stretches and movements that can be performed while standing at your desk. For example, you can do standing forward bends, leg stretches, and even modified sun salutations. These movements help improve circulation, boost energy levels, and alleviate stiffness from prolonged sitting.

Instructions on how to do yoga on a table desk

Breathing Exercises:

Yoga places a significant emphasis on breath control, and incorporating breathing exercises into your work routine is an excellent way to manage stress. Try mindful breathing techniques such as deep belly breathing, alternate

Woman breathing

nostril breathing, or even simple diaphragmatic breathing. These exercises can be done discreetly at your desk, promoting relaxation and mental clarity.





People going on a run and walk at the park

Mini Meditation Breaks:

Short meditation breaks can be powerful tools for stress reduction and mental rejuvenation. Take a few minutes during your break to sit comfortably, close your eyes, and focus on your breath or a calming mantra. This practice can help reset your mind, enhance concentration, and promote a sense of calm amidst a hectic workday.


Eye Yoga:

Staring at screens for extended periods can strain your eyes and contribute to headaches and fatigue. Incorporate eye yoga exercises to relieve eye tension. Simple practices like palming, eye circles, and focusing on distant objects can help refresh your eyes and reduce eye strain.


Woman looking to side

Desk-Top Asanas:

Bring traditional yoga poses to your desk by modifying them to suit your workspace. For instance, try seated mountain pose, desk plank, or seated pigeon pose. These modified asanas can help stretch and strengthen various muscle groups while allowing you to stay engaged in your work.

Four women doing yoga on a chair

Incorporating yoga into your workday doesn't require a yoga mat or a dedicated studio. Simple desk-friendly practices can make a significant difference in your physical and mental well-being. Whether you choose chair yoga, desk yoga, breathing exercises, meditation breaks, eye yoga, or desk-top asanas, taking a few minutes each day for these practices can contribute to a healthier and more balanced work life. So, roll out that invisible yoga mat at your desk and start reaping the benefits of workplace wellness today.

bottom of page