7 Yoga Stretches to do at Work

7 Yoga Stretches to do at Work


We spend most of our time sitting, whether we are working at our desks, driving, or spending leisure time. However, studies have shown that sitting for extended periods of time negatively affects not only your work life, but also your personal life1. Prolonged sitting almost doubles your risk of developing neck or back pain within a year2 and may result in a higher mortality rate for you3.

What do I do about it?

Incorporating yoga stretches in your day is a great way to “relieve stress, increase productivity, and more importantly, make you feel better.” 4

Here are some easy stretches that you can do for just a few minutes right at your desk!

  1. Neck Rolls
    1. Please take your shoes off before starting these stretches if you are wearing high heels
    2. Close your eyes
    3. Let your chin drop down to your chest
    4. Begin to circle your neck slowly, taking the right ear to the right shoulder, back, and then the left ear to the left shoulder. Keep the shoulders relaxed and do not hurry through areas of tightness
    5. Take 2-5 rolls and then switch directions and take another 3-5 rollsneckrolls
  2. Cat-Cow Stretch
    1. Bring both feet flat on the floor
    2. Bring your hands onto your knees
    3. On an inhale, arch the back and look up toward the ceiling
    4. Repeat for 3-5 breathscatcow
  3. Seated Forward Bend
    1. Push your chair back from your desk
    2. Bring both feet flat on the floor
    3. Interlace your fingers behind your back.
    4. Straighten your arms, drawing the interlaced fingers down
    5. Fold at the waist, bringing your interlaced hands over your back
    6. Rest your chest on your thighs and release your neckseatedforwardbend
  4. Eagle Arms
    1. Take your arms out to either side, parallel to the floor
    2. Bring the arms forward, crossing the right arm over the left and bringing the palms to touch
    3. Lift the elbows while keeping the shoulders sliding down your back
    4. Repeat with the left arm over the righteaglearms
  5. Seated Spinal Twist
    1. Turn so you are sitting sideways in your chair
    2. Bring both feet flat on the floor
    3. Twist towards the back of the chair, holding the back with both hands
    4. Turn the chair the other way and repeatseatedspinaltwist
  6. Wrist Stretch
    1. Stand up
    2. Turn your hands so that the wrists face your computer and the fingers face the edge of the desk
    3. Lean in to the wrists and flatten your palms as much as possible. Please back off if you feel pain            wriststretch
  7. Standing Pigeon
    1. Stand up
    2. Bring the left knee up and the left shin onto your desk parallel to the edge of the desk
    3. Take a forward bend over your left leg, bending from the waist
    4. Repeat on the other legstandingpidgon


I felt less stressed and more relaxed after doing these stretches. This quick yoga routine was a great afternoon break that gave me energy to finish off the rest of my day. Enjoy!





  1. 19346988
  2. Pizer, Ann. (2014) “Yoga Stretches at Your Desk: Poses You Can do at the Office.” Retrieved from About Health: http://yoga.about.com/od/yogasequences/tp/deskstretches.htm


About the Authors: 

National Volunteer Week - Superman Keiro

Brandon Masashige Leong is the Director of Community Advancement at Keiro. He graduated from the University of La Verne with a Bachelor’s of Science degree in Organizational Management. Brandon stays genki by doing Bikram Yoga, snowboarding, hiking, and volunteering.




Kent Oya is a former Intern at Keiro. He is currently an undergraduate student at the University of Southern California pursuing a Bachelor of Science degree in Gerontology and a minor in Organizational Leadership and Management. He likes to work out, dance, and play with his cat during his spare time as part of living a genki lifestyle.

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

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