Office Yoga: 5 Easy Poses for a Quick Yoga Break at Your Desk

office yoga

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 office yoga break (longer if you have time!) every hour or so will interrupt this cycle and add some vitality back into your day.


Seated Twist

Chair Yoga
Seated Twist | Evolve Fit Wear

Sit on the front edge of your chair with your feet flat on the ground, hip width apart.

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

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

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.

10 breaths here and then repeat on the other side.


Figure 4 Stretch – Seated or Standing

Chair Yoga
Figure 4 Stretch | Evolve Fit Wear

For the seated version, sit on the edge of your chair with feet flat on the ground and then cross your right ankle over your left thigh.

For the standing version, cross the right ankle over the left thigh and start to sit into an imaginary chair.

Hold for 10 breaths on each side.


Standing Bends

Chair Yoga
Standing Bends | Evolve Fit Wear

Come to standing with feet directly below your hips.

Remove your shoes if your office mates are receptive to that sort of thing.

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

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

Return to standing.

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

Hold for 5-8 breaths.


Standing Lunge

Office Yoga | Evolve Fit Wear
Standing Lunge | Evolve Fit Wear

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

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

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.

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


Forward Fold

Office Yoga | Evolve Fit Wear
Forward Fold | Evolve Fit Wear

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

Grab opposite elbows and sway a bit side to side.

Hold for as long as you’re happy.


Micki T. (Evolve Staff)

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

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