yoga at your desk

Office & Desk Yoga: 5 Easy Poses for a Quick Yoga Break During Work

OK so you’ve been sitting at your computer for hours. Your mind is feeling fuzzy. You haven’t taken a proper breath in an undisclosed amount of time. And let’s not even talk about your posture. And you’re about to reach for another cup of coffee because you’re tired.

It’s the inevitable desk cycle that we’re all guilty of.

You sit.

You stop breathing.

You get tired.

You slouch.

You stop breathing more.

You get more tired.

And repeat.

A simple 60-second to five-minute desk yoga stretch (longer if you have time!) every hour or so will interrupt this cycle and add some vitality back into your day.

5 Easy Yoga Poses to Do At The Office or Your Desk

I’ve picked five easy poses that anyone can do! These poses are perfect for those sitting in office chairs or even at a standing desk. You should easily be able to incorporate these poses into your workday flow. So let’s get started!

Seated Twist

Seated Twist Pose for Office Yoga
Seated Twist | Evolve Fit Wear
  1. Sit on the front edge of your chair with your feet flat on the ground, hip-width apart.

  2. Un-slouch yourself – rooting into your sit bones and lengthening up through the top of the head.

  3. Reach both hands up toward the ceiling and pause here for a couple of deep breaths.

  4. Then begin to twist to the right, taking your left hand outside your right thigh, and right hand onto the chair arm, back of the chair or your right hip.

  5. 10 breaths here and then repeat on the other side.

What does a seated twist pose stretch?

A seated twist should be a light, gentle spinal twist that provides relief to the upper and lower back while also stretching out tight chest and shoulder muscles. When sitting at a desk all day, these muscles get stagnant and start to ache. Use this pose to alleviate pain throughout the back and neck areas.

Figure 4 Stretch – Seated or Standing

Figure Four Yoga Pose for Desk Yoga

Figure 4 Stretch | Evolve Fit Wear


Seated Variation: Sit on the edge of your office chair with feet flat on the ground and then cross your right ankle over your left thigh. For a deeper stretch, lift the leg that the ankle is sitting on.

Standing Variation: Cross the right ankle over the left thigh and start to sit into an imaginary chair.

Hold for 10 breaths and switch legs.

What does Figure 4 pose stretch?

The Figure 4 pose is great for stretching out tight hips. You’ll feel a nice stretch in the outside of your hips and glutes, specifically your gluteus medius. Use this pose to help release tension in the lower back and hip areas.

Standing Bends

Standing Bends Office Chair Yoga

Standing Bends | Evolve Fit Wear


  1. Come to standing with feet directly below your hips.

  2. Remove your shoes if your office mates are receptive to that sort of thing. (If you work from home, you're probably not even wearing shoes so you’re good to go!)

  3. Reach both hands to the sky for a couple of breaths and then drop your right hand down your right thigh as you begin to side bend to the right.

  4. Hold for 5-8 breaths and then repeat to the left.

  5. Return to standing.

  6. Bring your hands onto your low back and begin to lift your chest up and back as you take a gentle standing backbend.

  7. Hold for 5-8 breaths.

What do standing bend poses stretch?

Standing bends stretch target areas along the spine and obliques. Standing side bends focus on stretching the obliques, whereas standing backbends stretch out the lower back. These poses are great to help build a better posture, improve spinal mobility and alleviate back pain.

Standing Lunge

standing lunge pose for desk yoga

Standing Lunge | Evolve Fit Wear


  1. Come into a high lunge with right foot forward, feet hip-width apart, back heel lifted.

  2. Bend and straighten your back leg a few times at the pace of your breath.

  3. Hands can be on hips or reaching toward the sky – but if you have a big meeting or something that requires your confidence later, take your arms wide and lift up through your heart.

  4. 30 seconds on each side and you’ll be ready to rock.

  5. Repeat on each side as much as you’d like

What do standing lunges stretch?

Standing lunges stretches and targets the hip flexors while strengthening core leg muscles. You should feel stretching throughout your quads, glutes and hamstrings. This is great for office and desk yoga because sitting in a chair all day provides no movement to your lower body. Do a few standing lunges and take a walk around the block before you get back to work.

Forward Fold

Forward Fold Desk Yoga Pose

Forward Fold | Evolve Fit Wear


  1. Seated or standing simply fold over your legs – bending your knees as much as you need for this to be comfortable.

  2. Grab opposite elbows and sway a bit from side to side.

What does a forward fold pose stretch?

A forward fold will stretch out the lower half of your body. You’ll feel it in your hamstrings, calves, hips and lower back. You should feel a big relief in the lower back and a gentle release of neck tension. This stretch is optimal for those sitting at a desk for hours at a time.

Hold for as long as you’re happy.


Micki T. (Evolve Staff)

PS - if you need some comfy office yoga pants to work in (and then do some chair yoga in) we got you covered!

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