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5 Minute desk yoga to try today

Yoga from the comfort of your desk. What are the benefits?

Discover the health and wellbeing benefits of a good stretch! Yoga is great for increasing your strength, flexibility and for keeping your joints moving. You can even do some yoga poses whilst sitting at your desk. Perfect for a mid-morning or afternoon boost!

Disclaimer – some stretches may not be suitable for those with existing health issues. If you are unsure, always consult your GP for more advice. To avoid the risk of injury, never stretch further than you feel comfortable.

The health risks of prolonged seating

If you work at a desk for prolonged periods of time without moving, you may find niggles appearing in your joints and muscles. Tight shoulders, sore hips or an aching back are common complaints in desk workers. Seating for a long time can also lead to poor posture and wrist or back pain. Inactivity also weakens your core muscles which puts more pressure on your spine.


We’ve compiled a few simple stretches to help you move your body more, give you an energy boost and become hopefully become more productive!

Before you begin…

Prolonged sitting can lead to a hunched position which means that you take fewer deep breaths.

Take a moment to close your eyes, sit up tall and take a few slow breaths in through the nose and out of the mouth.

Move your head

Your neck and shoulders carry a lot of tension throughout the day.

Loosen the muscles in these areas by slowly moving your ear to shoulder on each side only as far as you feel comfortable and back to centre. Then move your head to look down and slowly move to the left rounding your chin to chest downwards and back to the right. Repeat 3 times.

Loop your shoulders

Release the tension in your shoulders by breathing and moving slowly during this movement.

Gently raise round your shoulders up towards your ears and backwards 3 times. Then raise up and 3 times to the front. This should feel really good!

Seated Crescent Moon

This pose is great for stretching the side of your body.

Take a deep breath in and lift your arms to the ceiling bringing your palms together above to clap together. As you breathe out, slowly move both arms to the left, feeling the stretch along your right side. Breathe in again and come back to centre. Repeat towards the right hand side to stretch your left side.

Cat Cow Stretch

This stretch is great for your spine; an area that often becomes weakened during sitting.

Sitting towards the front of your chair, as you breathe in, arch your spine backwards looking upwards slightly. Then gently round your spine as you breathe out. Repeat 3 times.

Seated Forward Fold

Forward folds are great for increasing circulation.

Sitting towards the front of your chair with some space between your legs, clasp your hands behind your back puling your shoulders down gently. Feel the stretch in your arms. Then slowly bend forwards as far as you can so your arms are pointing towards the ceiling and the top of your head is pointing towards the floor. Take a few breaths in this position. Move up slowly, vertebrae by vertebrae.

Seated Eagle Arms

This posture is great for reducing tension in the shoulders.

Put both arms at a right angle in front of you, fingers pointing to the ceiling Cross your left arm under the right arm and try to bring your hands together in front of you, fingers pointing upwards. Draw your shoulder blades down and lift your arms as far as you feel able. Take 3 breaths. Repeat by crossing your right arm under your left.

Seated Spinal Twist

This stretch is great for creating movement in the spine.

Sitting towards the front of your chair, sit up tall and place your left hand on the outer edge of your right thigh. Then twist your body, reaching the right arm behind you towards the left side of your chair. Stay here for 3 breaths and repeat on the other side.

Wrist and Finger Stretches

Your wrists and fingers take on a lot of pressure during typing and whilst using a mouse.

Stretch your arms straight out in front of you with your hands at a right angle, fingers upwards and palms facing away from you, then fingers pointing downwards. Repeat 3 times. Then span your fingers out then into a fist 3 times.

And to finish…

Close your eyes and take a few more natural breaths in and out to close your practice. Namaste! \ud83d\ude4f

We hope you enjoyed our compilation of just a few of the many yoga stretches that are suitable at your desk. Try them today and let us know if you feel more energised.

We have an extensive range of furniture to keep your posture supported during desk work. Find a range of ergonomic chairs, sit stand desks and supportive accessories to browse through.

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