11 Yoga Poses for Your Workday You Can Do at Your Desk
In our increasingly digital world, it feels like we are tethered to our workstations, computers, and screens for long stretches of time. Sitting still for hours can leave us feeling sluggish, achy, and mentally drained, which can lower creativity and productivity. Without frequent movement, these prolonged periods of sitting also disrupt the communication between our body and brain.
Why Movement is Essential for Your Health
Our bodies are designed to move. And just like traffic on highways, our physical and energetic systems function best when everything is circulating freely. By incorporating simple desk yoga poses during your workday, you can keep your energy flowing, improve circulation, and prevent stiffness. This connection between movement and health is often overlooked, but even small stretches can help combat the effects of a sedentary lifestyle.Whether you're looking to combat aches and pains or simply want to boost your energy and focus, these yoga poses offer easy-to-follow movements that can make a big difference. By taking a moment to pause, stretch, and reconnect with your body, you might also notice improved focus, reduced stress, and enhanced creativity—even after you return to work.
11 Essential Desk Yoga Poses
You can complete all of these poses in one session or sprinkle them throughout your workday between meetings and deadlines. Consistently practicing these stretches will help improve circulation from top to bottom and front to back, keeping your body energized and your mind sharp.
1. Standing Ankle Circles
Why it helps: Encourages movement from the toes to the ankle, up through the knee and hip, all areas that can become stiff after long periods of sitting.
How to: Stand with your feet hip-width apart and your arms relaxed by your sides. Shift your weight onto your left foot and point your right toes into the ground. Create 8-10 circles in one direction with your toes, ankle, knee, and hip. Breathe deeply. Repeat on the other side.
2. Standing Neck Circles
Why it helps: Improves range of motion and flexibility in the neck, and promotes better communication between the body and brain.
How to: Stand with feet hip-width apart, arms by your sides. Gaze forward and imagine drawing a circle on the wall with your nose. Perform 8-10 circles in one direction with deep breaths, then switch sides.
3. Standing Shoulder Circles
Why it helps: Releases tension in the shoulders and upper back, areas prone to tightness from prolonged sitting.
How to: With feet hip-width apart, inhale and lift your shoulders up and back, then exhale as you drop them down and forward. Repeat 8-10 times in each direction.
4. Standing Arm Swing Twist
Why it helps: Engages the legs and releases tension along the spine, which can tighten from sitting.
How to: With feet hip-width apart, bend your knees and push through your feet. As you straighten your legs, allow your arms to swing side to side in a twist. Perform 8-10 rounds, breathing deeply. Repeat for 2 rounds.
5. Standing Hip Circles
Why it helps: Loosens tight hips, improves mobility, and enhances balance.
How to: With feet hip-width apart, send your hips forward, right, back, and left in circular motions. Perform 8-10 rounds, breathing deeply. Switch directions and repeat.
6. Knee Circles
Why it helps: Increases blood flow to the knees, calves, and ankles, while enhancing body-brain connectivity during work.
How to: With feet hip-width apart, place your hands on your knees and bend slightly. Perform 8-10 circular motions with deep breaths. Repeat on the other side.
7. Standing Body Rolls
Why it helps: Relieves stiffness in the spine and improves circulation throughout the vertebrae.
How to: Stand with feet hip-width apart and arms by your sides. Exhale, tuck your chin, and round your back as if diving into your belly. Inhale as you lift your chin and heart, tracing your fingers back up the sides of your thighs. Repeat 8-10 times.
8. Palms Interlaced Overhead
Why it helps: Opens the chest and shoulders, areas prone to tightness from hunching over a desk.
How to: Stand tall and interlace your fingers in front of your chest, palms pressing outward. Inhale as you reach your arms overhead. Hold for 5-10 breaths, then switch the way your fingers are interlaced and repeat.
9. Side Bend
Why it helps: Stretches the side body, from hips to armpits, which can get compressed from sitting.
How to: Stand (or sit) and reach your arms overhead. Grab your left wrist with your right hand and gently lean to the right, pushing your hips slightly left. Inhale to lengthen the side body, and exhale while rotating your chest toward the ceiling. Hold for 5-10 breaths, then switch sides.
10. Figure Four-Ankle Over Knee
Why it helps: Releases tension in the lower back and glutes, areas that become tight from prolonged sitting.
How to: From a standing (or seated) position, cross your right ankle over your left knee, creating a figure-4 shape. Inhale to lengthen through your spine, and exhale while folding forward over your legs. Hold for 5-10 breaths, then switch sides.
11. Forward Fold
Why it helps: Eases tension along the entire back of the body, from the lower back to the neck.
How to: Stand (or sit) with feet wider than your hips. Inhale to lengthen your spine, then exhale and fold forward, allowing your chest to come down between your legs. Stay for 10-20 breaths, letting your back body release. Come up slowly and pause in stillness for 8-10 breaths before continuing with your day.
Why Incorporating Movement at Work is Critical
At FluidStance, we advocate for a balanced approach to wellness. Movement, no matter how small, is essential to maintaining physical and mental health. Desk yoga exercises like these are simple yet effective ways to break up long periods of sitting and rejuvenate your body. Incorporating these poses into your daily routine can help alleviate common discomforts associated with desk work, improve circulation, and refresh your mind. If you want to make them more challenging, incorporate FluidStance's range of balance boards into any pose to further challenge your balance, increase your investment in your body as your own personal CEO of your body.
By taking short breaks to stretch, you can significantly improve your focus, reduce stress, and prevent the physical issues that arise from sitting for extended periods. Remember, even a little movement can make a big impact on your overall well-being.
By incorporating these desk yoga exercises, you'll not only feel more energized but also create a stronger connection between your mind and body. At FluidStance, we are dedicated to helping you move more and feel better at work. Stay active, stay focused, and remember—movement is medicine!
About the author: Kelly Heath is a 1000+ hour trained yoga teacher, ayurvedic health & wellbeing coach & Bhakti practitioner. Kelly is a certified life coach trained by Deepak Chopra as well as many other respected whole-health practitioners.
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