Do you also feel tense at your desk in the office? Well, you are not alone. Long hours spent hunched over a laptop or computer can lead to stiff muscles, fatigue, and increased stress. However, the good news is that you can now resolve this issue with yoga at your work desk. On International Yoga Day 2025, let’s find out how you can do that.
For yoga at your desk, you don’t need a yoga mat or even a breakroom to find relief; with simple desk yoga techniques, you can stretch, breathe, and reset without even leaving your chair. It is a known fact that sitting for extended hours can take a toll on your back, neck, and joints, often leading to stiffness, fatigue, and poor posture.
“You may constantly suffer from back, neck, and shoulder pain that will steal your peace of mind,” says Dr. Anup Khatri, senior consultant in orthopaedics, Gleneagles Hospital, Parel, Mumbai.
How does desk yoga help in fixing back issues?
Desk yoga, a set of simple stretches and movements you can do right at your workstation, offers a gentle yet effective way to reduce stress and ease muscle tension without even needing to stand up. Chair yoga is a good option for those who do desk jobs. Yes, that’s right! “Try to do neck rolls, seated spinal twists, wrist stretches, and shoulder shrugs daily. These poses will help improve flexibility, promote blood flow, and reduce pressure on the spine. So, these simple desk exercises not only prevent musculoskeletal issues but also refresh the mind, enhance mood, and improve concentration and productivity,” suggests Dr. Khatri.
They are especially useful for people prone to back or neck pain due to poor posture. According to him, “It is better to start doing it right away and lead a meaningful life. Do it for at least 20 minutes per day to support the muscles and joints.”
A few minutes of gentle movement can make a world of difference. Desk yoga offers a simple, effective way to reset your body and mind—no special gear or floor space required.
Quick desk yoga poses to refresh your workday
A few minutes of gentle movement can make a world of difference. Desk yoga offers a simple, effective way to reset your body and mind—no special gear or floor space required, says Vidya Jha, yoga guru. – Aatma Yog Studio, Karampura, New Delhi.
1. Seated Neck Stretch
How to do it: Sit up straight, drop your shoulders, and gently turn your head to the right, moving your ear in toward your shoulder. Hold for 15–30 seconds and then repeat on the other side.
Benefits: Relaxes the neck and shoulders—the usual tight spots when working on the computer.