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Yoga at Work

by Arundhati Baitmangalkar
Yoga at work

Even though I run a yoga and dance studio, I too spend most of my day at a desk getting backend work done. This often leaves me feeling tight, sore and heavy. But there are a few cheats or modified yoga poses that I do at my desk whenever I can. Usually, I pair them with my tea breaks. These are my top 5 yoga poses at work that will help you feel better while sitting during your day. Let’s get straight to it!

Why do the Top 5 yoga at work poses?

  • They enhance productivity and focus
  • They improve mood
  • Better circulation and joint health
  • Feel better during long hours of work
  • Improved respiration
  • Lower levels of stress

How long will yoga at work take?

Literally under 5 minutes! There are more poses you can do, but with these 5 poses, you have given your body a quick reboot before jumping back into work.

Top 5 yoga at work poses

Lunge at work

Pose 1 – Lunge at Work

  1. Stand tall. Place one leg back into a high lunge. Use your desk or chair as support.
  2. Charge the back leg by pressing the knee and thigh up and away from the floor.
  3. Sink deeper into the lunge to get the most out of this pose.
  4. Keep the bent knee over the ankle and stay even and strong on both legs.
  5. Hold for 30 seconds and change sides.


Great for the hip flexors and quads that are overworked all day while sitting on a chair. Promotes circulation, reduces lower back strain, and is good for the shoulders too.

Top 5 yoga at work poses

Hamstring Happy!

Pose 2: Hamstring Happy

  1. Bend one knee and place the leg on the desk. (If this is too high for you opt for a chair)
  2. Flex the toes and lean forward extended arms toward your toes.
  3. Grab your toes or any part of the leg that you can reach.
  4. Keep the spine long and stay for 30-60 seconds on each side. Repeat twice on each side.


This simple modification of supta padangushtasana (supine hand to big toe pose) is great for the glutes, hamstrings, and lower back. It reduces tightness, overall body heaviness, restores energy and enhances circulation. This also improves range of motion and helps prevent lower back discomfort.


Top 5 yoga poses at Work

Standing Pigeon Pose


Pose 3: Standing Pigeon Pose…

  • Have you ever done a pigeon pose in yoga class? It’s the same pose but with a slightly different take.
  • Stand upright, bend one knee, turn the knee out and place the leg on a table. Just like you would in pigeon pose on the ground.
  • Flex the toes and lean forward a little more to stretch out the outer hips, thighs, and glutes.
  • Hold for a minute. Repeat twice on each side.


Stretches the entire outer hip, glutes, and thigh. Promotes external rotation. Great for the health of the hip joint and lower back. Reduces knee discomfort.


Top 5 yoga at work poses

Shoulder Stretch Pose


Pose 4 – Shoulder Stretch Pose…

  1. Sitting or standing, reach one arm over your head and bend the elbow.
  2. Stretch the palm open. Keep the spine straight and chest open.
  3. Reach the other arm behind you and try to hold the opposite palm as shown in the picture above.
  4. If you can’t get to the other hand, just do your best but don’t be too forceful on the shoulder joint.
  5. Repeat 3 times on each side.


Maintains the health of the shoulders, improves range of motion, reduces shoulder stiffness, improves breathing, enhances mood and boosts productivity.



Top 5 yoga at work poses

Time to twist

Pose 5 – Time to twist

  1. Sitting upright, feet parallel and knees over ankles. Start to twist to the right. Place one arm on the armrest or backrest depending on your chair and the other hand outside your thigh.
  2. Twist a little deeper and hold for 30 seconds.
  3. Repeat three times on each side.


Reduces the stiffness in the spine and its good for the health of the spinal nerves.

Conclusion –

There are a lot of small things you can do to stay active and healthy while at work. And there are more than these top 5 yoga at work poses. But start here, you won’t be disappointed. Let us know in the comments below if you would like us to show you more yoga at work poses. Until then, keep practicing!

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