Too Busy To Hit The Gym? Try These Quick Yoga Stretches At Your Office Desk

Too Busy To Hit The Gym? Try These Quick Yoga Stretches At Your Office DeskToo Busy To Hit The Gym? Try These Quick Yoga Stretches At Your Office Desk

Too busy to hit the gym? Try these quick and easy office desk yoga poses.

Sitting at your desk all day is bad for you, but for most adults, staying in one position for long periods of time is just normal. We asked Bangkok-based yoga instructor Yogi Rahul to teach us some office desk yoga poses. Quick and simple, even the busiest of us can squeeze them into our daily agenda!

Stay healthy with these office desk yoga poses!

1. Seated Backward & forward stretches

Step 1: This is the starting & finishing pose for the series. In a seated position, centre yourself and breathe deeply.

office desk yoga poses

Step 2: Inhale as you raise your arms and lengthen the spine. While you are inhaling, start bending backwards as much as possible and give a nice stretch to the back and neck. Hold this position for 10 to 20 seconds.

office desk yoga poses

Step 3: On your exhale, bend forward while taking your arms to your sides, pointing towards the floor. Try to rest your fingers on the floor.

office desk yoga poses

If it's possible for you, you can bend forward a bit more and bring your forehead between your knees, resting your palms on the floor. Hold this pose for 10 to 20 seconds.

office desk yoga poses

Then, on your inhale, move back to Step 2. On your next exhale, move back to Step 1. Repeat 3 to 5 sets of this series, according to your capacity.


These stretches warm up and loosen the joints, muscles, tendons, and ligaments. It also loosens and strengthens the spine and abdominal muscles.

Precautions & Contraindications

Avoid doing this if you've had a recent abdominal or back surgery/injury, pregnancy, and strong back pain.

2. Seated hips & pelvic stretch

Step 1: Sit upright with your knees together, your hands in Namaste position.

office desk yoga poses

Step 2: Bend your right leg at the knee and bring your ankle up to rest on your left thigh. Place your right hand on your right knee joint while your left hand holds onto your foot. Hold this stretch for 10 to 20 seconds. Maintain long, deep breaths as you feel the stretch.

office desk yoga poses

Step 3: Repeat with your left leg, holding for 10 to 20 seconds. Then, release the position and relax.

office desk yoga poses


This opens the hips and pelvic region. It loosens and strengthens the knees, and stretches the inner thigh. It creates space in the pelvic region.

Precautions and contraindications

Avoid if you are experiencing hip or knee pain. Avoid if there is strong back or pelvic pain.

3. Standing arms-back-legs stretch

Step 1: Stand behind your chair, facing towards the chair. Hold the back of the chair and slowly start stepping your feet back until your spine is stretched and your arms are straight at the elbow, parallel to the ground.

office desk yoga poses

Step 2: Once in position, start lowering your chest. Hold the backrest of the chair with a strong grip, and while exhaling, give a deep stretch. Keep your legs straight at the knees. Hold this position for 10 to 20 seconds, then release the pose.

office desk yoga poses


This stretches and strengthens the whole body. It loosens the spine, hamstrings, calf muscles, and relieves the tension from the joints.

Precautions and contraindications

Avoid this if you have any back, neck, shoulder, knee injuries or surgeries. Avoid if you're experiencing strong pain in any of these parts.


For more details, contact Rahul S. Autade at


These stretches may help prevent pain or provide relief, but if you have any chronic or recurring conditions, you should take the advice of a yoga professional or doctor. The content presented in this yoga article is not intended to substitute proper medical advice.


We hope you found these office desk yoga poses helpful!

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